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

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What are the main differences between Pumpkin seed and Green bean?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus, yet Green bean is richer in Vitamin C.
  • Pumpkin seed's daily need coverage for Zinc is 91% higher.
  • Pumpkin seed has 57 times more Saturated Fat than Green bean. Pumpkin seed has 3.67g of Saturated Fat, while Green bean has 0.064g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin seed vs Green bean 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.
Contains more Calcium +25%
Contains more Iron +409.2%
Contains more Magnesium +1355.6%
Contains more Phosphorus +217.2%
Contains more Potassium +529.5%
Contains more Zinc +4020%
Contains more Copper +1110.5%
Contains more Manganese +74%
Contains less Sodium -94.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +25%
Contains more Iron +409.2%
Contains more Magnesium +1355.6%
Contains more Phosphorus +217.2%
Contains more Potassium +529.5%
Contains more Zinc +4020%
Contains more Copper +1110.5%
Contains more Manganese +74%
Contains less Sodium -94.4%

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.
:
Contains more Vitamin A +921%
Contains more Vitamin C +3133.3%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +51.4%
Contains more Folate +266.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +921%
Contains more Vitamin C +3133.3%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +51.4%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +881.5%
Contains more Fats +6828.6%
Contains more Carbs +582.1%
Contains more Other +420.5%
Contains more Water +1882.7%
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +881.5%
Contains more Fats +6828.6%
Contains more Carbs +582.1%
Contains more Other +420.5%
Contains more Water +1882.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +54736.4%
Contains more Polyunsaturated fat +5999.3%
Contains less Saturated Fat -98.3%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +54736.4%
Contains more Polyunsaturated fat +5999.3%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Green bean
Rich in minerals ok
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Green bean Opinion
Net carbs 35.35g 4.68g Pumpkin seed
Protein 18.55g 1.89g Pumpkin seed
Fats 19.4g 0.28g Pumpkin seed
Carbs 53.75g 7.88g Pumpkin seed
Calories 446kcal 35kcal Pumpkin seed
Sugar 3.63g Pumpkin seed
Fiber 18.4g 3.2g Pumpkin seed
Calcium 55mg 44mg Pumpkin seed
Iron 3.31mg 0.65mg Pumpkin seed
Magnesium 262mg 18mg Pumpkin seed
Phosphorus 92mg 29mg Pumpkin seed
Potassium 919mg 146mg Pumpkin seed
Sodium 18mg 1mg Green bean
Zinc 10.3mg 0.25mg Pumpkin seed
Copper 0.69mg 0.057mg Pumpkin seed
Manganese 0.496mg 0.285mg Pumpkin seed
Selenium 0.2µg Green bean
Vitamin A 62IU 633IU Green bean
Vitamin A RAE 3µg 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 0.3mg 9.7mg Green bean
Vitamin B1 0.034mg 0.074mg Green bean
Vitamin B2 0.052mg 0.097mg Green bean
Vitamin B3 0.286mg 0.614mg Green bean
Vitamin B5 0.056mg 0.074mg Green bean
Vitamin B6 0.037mg 0.056mg Green bean
Folate 9µg 33µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.326mg 0.02mg Pumpkin seed
Threonine 0.683mg 0.082mg Pumpkin seed
Isoleucine 0.956mg 0.069mg Pumpkin seed
Leucine 1.572mg 0.116mg Pumpkin seed
Lysine 1.386mg 0.091mg Pumpkin seed
Methionine 0.417mg 0.023mg Pumpkin seed
Phenylalanine 0.924mg 0.069mg Pumpkin seed
Valine 1.491mg 0.093mg Pumpkin seed
Histidine 0.515mg 0.035mg Pumpkin seed
Saturated Fat 3.67g 0.064g Green bean
Monounsaturated Fat 6.032g 0.011g Pumpkin seed
Polyunsaturated fat 8.844g 0.145g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Green bean
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
4%
Pumpkin seed
24%
Green bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
14%
Green bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.606g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.4)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.