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Pumpkin Seeds vs Soy: How Do They Compare?

This article explains the key similarities and differences between pumpkin seeds and soy, foods from the grains and legumes food groups. Read on to learn more about the pumpkin seeds vs soy comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 14, 2023.

Although pumpkin seeds and soy belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pumpkin seeds belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares pumpkin seeds and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pumpkin seeds and soy compare specifically.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Pumpkin Seeds vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pumpkin seeds vs soy.

This comparison will start by comparing the caloric value of pumpkin seeds and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pumpkin SeedsSoy
Energy559 kcal446 kcal
Carbs10.7 g30.2 g
Sugar1.4 g7.33 g
Fiber6 g9.3 g
Protein30.2 g36.5 g
Fat49 g19.9 g
Saturated Fat8.66 g2.88 g

Pumpkin Seeds vs Soy Calories

Comparing soy vs pumpkin seeds for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 559 calories per 100 grams of pumpkin seeds.

However, both pumpkin seeds and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pumpkin Seeds vs Soy Protein

Legumes and most legume products, including pumpkin seeds and soy, are important sources of plant-based protein.

Soy offer around 17% more protein than pumpkin seeds.

Soy have 36.5 grams of protein per 100 grams, while pumpkin seeds has 30.2 grams of protein per 100 grams.

Pumpkin Seeds vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pumpkin seeds and soy.

The total amount of carbohydrates is around 65% higher in soy than in pumpkin seeds. They have 30.2 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.


There’s less sugar in pumpkin seeds than in soy, 81% precisely.

One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pumpkin seeds and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than pumpkin seeds which offer 1.7 grams per portion.

Pumpkin Seeds vs Soy Fats

Fats in pumpkin seeds and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pumpkin seeds and soy:

  • Pumpkin Seeds: 49 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 67% lower in saturated fats.

Soy and pumpkin seeds contain 2.9 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Soy Vitamins Content

This section will discuss the vitamin content of pumpkin seeds and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pumpkin Seeds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), and vitamin E.

Pumpkin Seeds and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pumpkin seeds and soy contain side by side, so you can easily compare them.

Pumpkin SeedsSoy
Vitamin A16 IU22 IU
Vitamin C1.9 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.273 mg0.874 mg
Vitamin B2 (Riboflavin)0.153 mg0.87 mg
Vitamin B3 (Niacin)4.99 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.793 mg
Vitamin B6 (Pyroxidine)0.143 mg0.377 mg
Vitamin B9 (Folate)58 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.18 mg0.85 mg
Vitamin K7.3 µg47 µg

Pumpkin Seeds vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pumpkin seeds and soy comparison focuses on their mineral content.

Pumpkin Seeds is a better source of calcium, copper, fluoride, iron, potassium, and selenium than soy.

On the other hand, soy are a higher amount of magnesium, manganese, phosphorus, sodium, and zinc.

Check out the table below to learn how pumpkin seeds and soy compare when it comes to mineral content.

Pumpkin SeedsSoy
Calcium46 mg277 mg
Copper1.34 mg1.66 mg
Fluoride02.2 µg
Iron8.82 mg15.7 mg
Magnesium592 mg280 mg
Manganese4.54 mg2.52 mg
Phosphorus1230 mg704 mg
Potassium809 mg1800 mg
Selenium9.4 µg17.8 µg
Sodium7 mg2 mg
Zinc7.81 mg4.89 mg

The Final Word

Pumpkin Seeds and soy are highly nutritious and a great addition to a plant-based diet.

Both pumpkin seeds and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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