Pumpkin and Squash SeedsvsFull Fat Soy Flour (Raw)
Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Full Fat Soy Flour (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pumpkin and Squash Seeds vs Full Fat Soy Flour (Raw)
Go with Full Fat Soy Flour (Raw) at just 434 kcal per 100g — 22% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Full Fat Soy Flour (Raw) provides 206mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Pumpkin And Squash Seed Kernels | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 559kcal28% | 434kcal22% | +125kcal |
| Protein | 30g60% | 38g76% | <0.1g |
| Total Fat | 49g63% | 21g26% | +28g |
| Saturated Fat | 8.7g43% | 3.0g15% | +5.7g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 32g12% | <0.1g |
| Dietary Fiber | 6.0g21% | 9.6g34% | <0.1g |
| Sugars | 1.4g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 1.9mg2% | 0mg0% | +1.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.2mg15% | 1.9mg13% | +0.23mg |
| Vitamin K | 7.3mcg6% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 58mcg14% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | 0.27mg23% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 5.0mg31% | 4.3mg27% | +0.67mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 13mg1% | <0.1mg |
| Calcium | 46mg4% | 206mg16% | <0.1mg |
| Iron | 8.8mg49% | 6.4mg35% | +2.5mg |
| Potassium | 809mg17% | 2520mg54% | <0.1mg |
| Phosphorus | 1230mg98% | 494mg40% | +736mg |
| Magnesium | 592mg141% | 429mg102% | +163mg |
| Zinc | 7.8mg71% | 3.9mg36% | +3.9mg |
| Copper | 1.3mg149% | 2.9mg324% | <0.1mg |
| Manganese | 4.5mg197% | 2.3mg99% | +2.3mg |
| Selenium | 9.4mcg17% | 7.5mcg14% | +1.9mcg |
🔬Nutritional Analysis
Calories: Full Fat Soy Flour (Raw) is moderately lower in calories than Pumpkin and Squash Seeds, containing 434 kcal compared to 559 kcal per 100g (29% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 30.2g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Full Fat Soy Flour (Raw) is the leaner option with 20.6g of total fat per 100g compared to 49g. Full Fat Soy Flour (Raw) has less saturated fat (2.99g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 7.3mcg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.153mg).
Key Minerals: Notable mineral differences include Calcium (Full Fat Soy Flour (Raw): 206mg vs 46mg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 809mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 494mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Pumpkin and Squash Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 30.2g for Pumpkin and Squash Seeds.
- Which is lower in calories, Pumpkin and Squash Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is lower in calories with 434 kcal per 100g versus 559 kcal.
- Is Pumpkin and Squash Seeds or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Pumpkin and Squash Seeds has 559 calories and 30.2g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pumpkin and Squash Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 49g.
- Which has more fiber, Pumpkin and Squash Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 6g.