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  6. Pumpkin seed vs. French beans

Pumpkin seed vs. French beans — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and French beans?

  • Pumpkin seed is richer in Zinc, Copper, Magnesium, Fiber, Iron, and Potassium, yet French beans is richer in Folate, Vitamin B1, and Vitamin B6.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Pumpkin seed has 44 times more Saturated Fat than French beans. Pumpkin seed has 3.67g of Saturated Fat, while French beans has 0.083g.

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

Infographic

Pumpkin seed vs French beans 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.
Pumpkin seed
Pumpkin seed
6
:
4
French beans
French beans
Contains more Iron +206.5%
Contains more Magnesium +367.9%
Contains more Potassium +148.4%
Contains more Zinc +1509.4%
Contains more Copper +500%
Contains more Manganese +29.8%
Contains more Calcium +14.5%
Contains more Phosphorus +10.9%
Contains less Sodium -66.7%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains more Iron +206.5%
Contains more Magnesium +367.9%
Contains more Potassium +148.4%
Contains more Zinc +1509.4%
Contains more Copper +500%
Contains more Manganese +29.8%
Contains more Calcium +14.5%
Contains more Phosphorus +10.9%
Contains less Sodium -66.7%

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.
Pumpkin seed
Pumpkin seed
1
:
7
French beans
French beans
Contains more Vitamin A +1966.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +90.9%
Contains more Vitamin B5 +296.4%
Contains more Vitamin B6 +183.8%
Contains more Folate +733.3%
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%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +90.9%
Contains more Vitamin B5 +296.4%
Contains more Vitamin B6 +183.8%
Contains more Folate +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
French beans
French beans
Contains more Protein +163.1%
Contains more Fats +2452.6%
Contains more Carbs +123.8%
Contains more Other +137.5%
Contains more Water +1379.3%
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
French beans
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more Protein +163.1%
Contains more Fats +2452.6%
Contains more Carbs +123.8%
Contains more Other +137.5%
Contains more Water +1379.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
French beans
French beans
Contains more Monounsaturated Fat +11500%
Contains more Polyunsaturated fat +1852.3%
Contains less Saturated Fat -97.7%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +11500%
Contains more Polyunsaturated fat +1852.3%
Contains less Saturated Fat -97.7%

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 French beans
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 Pumpkin seed French beans Opinion
Net carbs 35.35g 14.62g Pumpkin seed
Protein 18.55g 7.05g Pumpkin seed
Fats 19.4g 0.76g Pumpkin seed
Carbs 53.75g 24.02g Pumpkin seed
Calories 446kcal 129kcal Pumpkin seed
Fiber 18.4g 9.4g Pumpkin seed
Calcium 55mg 63mg French beans
Iron 3.31mg 1.08mg Pumpkin seed
Magnesium 262mg 56mg Pumpkin seed
Phosphorus 92mg 102mg French beans
Potassium 919mg 370mg Pumpkin seed
Sodium 18mg 6mg French beans
Zinc 10.3mg 0.64mg Pumpkin seed
Copper 0.69mg 0.115mg Pumpkin seed
Manganese 0.496mg 0.382mg Pumpkin seed
Selenium 1.2µg French beans
Vitamin A 62IU 3IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 1.2mg French beans
Vitamin B1 0.034mg 0.13mg French beans
Vitamin B2 0.052mg 0.062mg French beans
Vitamin B3 0.286mg 0.546mg French beans
Vitamin B5 0.056mg 0.222mg French beans
Vitamin B6 0.037mg 0.105mg French beans
Folate 9µg 75µg French beans
Tryptophan 0.326mg 0.083mg Pumpkin seed
Threonine 0.683mg 0.297mg Pumpkin seed
Isoleucine 0.956mg 0.311mg Pumpkin seed
Leucine 1.572mg 0.563mg Pumpkin seed
Lysine 1.386mg 0.484mg Pumpkin seed
Methionine 0.417mg 0.106mg Pumpkin seed
Phenylalanine 0.924mg 0.381mg Pumpkin seed
Valine 1.491mg 0.369mg Pumpkin seed
Histidine 0.515mg 0.196mg Pumpkin seed
Saturated Fat 3.67g 0.083g French beans
Monounsaturated Fat 6.032g 0.052g Pumpkin seed
Polyunsaturated fat 8.844g 0.453g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed French beans
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
13%
French beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
29%
French beans

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 3.587g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
French beans
French beans 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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.