Calorie comparison
Pumpkin Seeds vs Soybeans
Per 100 grams, soybeans is the lighter choice by 386 calories, while pumpkin seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pumpkin Seeds | Soybeans |
|---|---|---|
| Calories | 559 | 173 |
| Protein | 30 g | 17 g |
| Carbs | 11 g | 10 g |
| Fat | 49 g | 9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🎃 Pumpkin Seeds
1 oz (28 g)
157 cal
8.4 g protein · 3.1 g carbs · 13.7 g fat
🫛 Soybeans
1 cup cooked (172 g)
298 cal
29.2 g protein · 17.2 g carbs · 15.5 g fat
Frequently asked
Which has more calories, pumpkin seeds or soybeans?
Per 100 g, pumpkin seeds has 559 calories and soybeans has 173. Soybeans is lower in calories.
Which has more protein, pumpkin seeds or soybeans?
Pumpkin Seeds has 30 g of protein per 100 g; soybeans has 17 g. Pumpkin Seeds wins on protein.
Is pumpkin seeds or soybeans better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward soybeans — but portion size matters more than which food you pick.
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