Soy Milk vs. Raw Pumpkin Seeds
Nutrition comparison of Soy Milk and Raw 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
raw 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 raw pumpkin seeds:
- Both soy milk and raw pumpkin seeds are high in calcium.
- Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Raw pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and soy milk has 92% less calories than raw pumpkin seed - soy milk has 43 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 45% | 7% |
| Fat | 31% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk and raw pumpkin seeds contain similar amounts of carbs - soy milk has 4.9g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has 29 times more dietary fiber than soy milk - soy milk has 0.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Soy milk and raw pumpkin seeds contain similar amounts of sugar - soy milk has 3.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 10 times more protein than soy milk - soy milk has 2.6g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and soy milk has 98% less saturated fat than raw pumpkin seed - soy milk has 0.21g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than soy milk - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than raw pumpkin seed - soy milk has 55ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than raw pumpkin seed - soy milk has 3.7iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 18 times more Vitamin E than soy milk - soy milk has 0.11mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Soy milk and raw pumpkin seeds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and raw pumpkin seeds contain significant amounts of riboflavin.
| Soy Milk | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.273 MG |
| Riboflavin | 0.184 MG | 0.153 MG |
| Niacin | 0.425 MG | 4.987 MG |
| Vitamin B6 | 0.031 MG | 0.143 MG |
| Folate | 9 UG | 58 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both soy milk and raw pumpkin seeds are high in calcium. Soy milk has 167% more calcium than raw pumpkin seed - soy milk has 123mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 20 times more iron than soy milk - soy milk has 0.42mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 563% more potassium than soy milk - soy milk has 122mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both soy milk and raw pumpkin seeds contain small amounts of beta-carotene.
| Soy Milk | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 2 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.12 G |
| Total | 0.075 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.584 G | 20.841 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Raw Pumpkin Seeds .
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Soy Milk g
()
|
Daily Values (%) |
Raw 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 soy milk or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and soy milk has 90% less calories than raw pumpkin seed - soy milk has 43 calories in 100g and raw pumpkin seed has 559 calories.
Does soy milk or raw pumpkin seeds have more carbohydrates?
By weight, soy milk and raw pumpkin seeds contain similar amounts of carbs - soy milk has 4.9g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does soy milk or raw pumpkin seeds contain more calcium?
Both soy milk and raw pumpkin seeds are high in calcium. Soy milk has 170% more calcium than raw pumpkin seed - soy milk has 123mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does soy milk or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 20 times more iron than soy milk - soy milk has 0.42mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does soy milk or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 560% more potassium than soy milk - soy milk has 122mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.