Soy Milk vs. Pumpkin Seeds
Nutrition comparison of Soy Milk and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and pumpkin seeds:
- Both pumpkin seeds and soy milk are high in calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 16.9 times less saturated fat than pumpkin seed.
- Soy milk has more riboflavin and Vitamin B12, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and soy milk has 90% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, lighter in fat and similar to pumpkin seeds for carbs. Soy milk has a macronutrient ratio of 24:46:31 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Pumpkin Seeds | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 46% | 46% |
| Fat | 31% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and soy milk has 91% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 91 times more dietary fiber than soy milk - pumpkin seed has 18.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Pumpkin seed has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 613% more protein than soy milk - pumpkin seed has 18.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 16.9 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and soy milk contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 17 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than pumpkin seed - soy milk has 3.7iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Soy milk and pumpkin seeds contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Soy milk and pumpkin seeds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, pumpkin seed contains more pantothenic acid. Both soy milk and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Soy Milk | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.034 MG |
| Riboflavin | 0.184 MG | 0.052 MG |
| Niacin | 0.425 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.031 MG | 0.037 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both pumpkin seeds and soy milk are high in calcium. Soy milk has 124% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 688% more iron than soy milk - pumpkin seed has 3.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 653% more potassium than soy milk - pumpkin seed has 919mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.077 G |
| Total | 0.075 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 8.759 G |
| Total | 0.584 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Soy Milk g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or soy milk contain more calories in 100 grams?Pumpkin seed is high in calories and soy milk has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and soy milk has 43 calories.
Does pumpkin seeds or soy milk have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and soy milk has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does pumpkin seeds or soy milk contain more calcium?
Both pumpkin seeds and soy milk are high in calcium. Soy milk has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does pumpkin seeds or soy milk contain more iron?
Pumpkin seed is an abundant source of iron and it has 690% more iron than soy milk - pumpkin seed has 3.3mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does pumpkin seeds or soy milk contain more potassium?
Pumpkin seed is a rich source of potassium and it has 650% more potassium than soy milk - pumpkin seed has 919mg of potassium in 100 grams and soy milk has 122mg of potassium.