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  6. Broad bean vs. Pumpkin seed

Broad bean vs. Pumpkin seed — In-Depth Nutrition Comparison

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Important differences between Broad bean and Pumpkin seed

  • Broad bean has more Vitamin C, and Folate, however, Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 89% more.
  • Broad bean has 66 times more Vitamin C than Pumpkin seed. Broad bean has 19.8mg of Vitamin C, while Pumpkin seed has 0.3mg.
  • Broad bean is lower in Saturated Fat.

The food varieties used in the comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Broad bean vs Pumpkin seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broad bean
Broad bean
1
:
9
Pumpkin seed
Pumpkin seed
Contains more Calcium +205.6%
Contains more Iron +120.7%
Contains more Magnesium +745.2%
Contains more Phosphorus +26%
Contains more Potassium +376.2%
Contains less Sodium -56.1%
Contains more Zinc +2091.5%
Contains more Copper +1050%
Contains more Manganese +90%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +205.6%
Contains more Iron +120.7%
Contains more Magnesium +745.2%
Contains more Phosphorus +26%
Contains more Potassium +376.2%
Contains less Sodium -56.1%
Contains more Zinc +2091.5%
Contains more Copper +1050%
Contains more Manganese +90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broad bean
Broad bean
7
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +335.5%
Contains more Vitamin C +6500%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +17.9%
Contains more Folate +544.4%
Contains more Vitamin B6 +27.6%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +335.5%
Contains more Vitamin C +6500%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +17.9%
Contains more Folate +544.4%
Contains more Vitamin B6 +27.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1760%
Contains more Protein +286.5%
Contains more Fats +3780%
Contains more Carbs +432.2%
Contains more Other +322.2%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1760%
Contains more Protein +286.5%
Contains more Fats +3780%
Contains more Carbs +432.2%
Contains more Other +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +30060%
Contains more Polyunsaturated fat +2818.8%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +30060%
Contains more Polyunsaturated fat +2818.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean Pumpkin seed
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broad bean Pumpkin seed Opinion
Net carbs 6.5g 35.35g Pumpkin seed
Protein 4.8g 18.55g Pumpkin seed
Fats 0.5g 19.4g Pumpkin seed
Carbs 10.1g 53.75g Pumpkin seed
Calories 62kcal 446kcal Pumpkin seed
Fiber 3.6g 18.4g Pumpkin seed
Calcium 18mg 55mg Pumpkin seed
Iron 1.5mg 3.31mg Pumpkin seed
Magnesium 31mg 262mg Pumpkin seed
Phosphorus 73mg 92mg Pumpkin seed
Potassium 193mg 919mg Pumpkin seed
Sodium 41mg 18mg Pumpkin seed
Zinc 0.47mg 10.3mg Pumpkin seed
Copper 0.06mg 0.69mg Pumpkin seed
Manganese 0.261mg 0.496mg Pumpkin seed
Selenium 1µg Broad bean
Vitamin A 270IU 62IU Broad bean
Vitamin A RAE 14µg 3µg Broad bean
Vitamin C 19.8mg 0.3mg Broad bean
Vitamin B1 0.128mg 0.034mg Broad bean
Vitamin B2 0.09mg 0.052mg Broad bean
Vitamin B3 1.2mg 0.286mg Broad bean
Vitamin B5 0.066mg 0.056mg Broad bean
Vitamin B6 0.029mg 0.037mg Pumpkin seed
Folate 58µg 9µg Broad bean
Tryptophan 0.048mg 0.326mg Pumpkin seed
Threonine 0.178mg 0.683mg Pumpkin seed
Isoleucine 0.215mg 0.956mg Pumpkin seed
Leucine 0.37mg 1.572mg Pumpkin seed
Lysine 0.313mg 1.386mg Pumpkin seed
Methionine 0.037mg 0.417mg Pumpkin seed
Phenylalanine 0.195mg 0.924mg Pumpkin seed
Valine 0.235mg 1.491mg Pumpkin seed
Histidine 0.115mg 0.515mg Pumpkin seed
Saturated Fat 0.142g 3.67g Broad bean
Monounsaturated Fat 0.02g 6.032g Pumpkin seed
Polyunsaturated fat 0.303g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Broad bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
21%
Broad bean
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.528g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.