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Pumpkin seed vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 3.565g)
Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Yardlong bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Yardlong bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
17
Yardlong bean
Mineral Summary Score
86
Pumpkin seed
14
Yardlong bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +604.3%
Contains more Potassium +282.9%
Contains more Magnesium +495.5%
Contains more Copper +1337.5%
Contains more Zinc +2683.8%
Contains more Phosphorus +55.9%
Contains less Sodium -77.8%
Equal in Calcium - 50
Contains more Iron +604.3%
Contains more Potassium +282.9%
Contains more Magnesium +495.5%
Contains more Copper +1337.5%
Contains more Zinc +2683.8%
Contains more Phosphorus +55.9%
Contains less Sodium -77.8%
Equal in Calcium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +54.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin A +1295.2%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Equal in Vitamin B5 - 0.055
Contains more Vitamin B6 +54.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin A +1295.2%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Equal in Vitamin B5 - 0.055

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
17%
Yardlong bean
Carbohydrates
54%
Pumpkin seed
8%
Yardlong bean
Fats
90%
Pumpkin seed
2%
Yardlong bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Yardlong bean Opinion
Calories 446 47 Pumpkin seed
Protein 18.55 2.8 Pumpkin seed
Fats 19.4 0.4 Pumpkin seed
Vitamin C 0.3 18.8 Yardlong bean
Carbs 53.75 8.35 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.47 Pumpkin seed
Calcium 55 50 Pumpkin seed
Potassium 919 240 Pumpkin seed
Magnesium 262 44 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.048 Pumpkin seed
Zinc 10.3 0.37 Pumpkin seed
Starch
Phosphorus 92 59 Pumpkin seed
Sodium 18 4 Yardlong bean
Vitamin A 62 865 Yardlong bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.107 Yardlong bean
Vitamin B2 0.052 0.11 Yardlong bean
Vitamin B3 0.286 0.41 Yardlong bean
Vitamin B5 0.056 0.055 Pumpkin seed
Vitamin B6 0.037 0.024 Pumpkin seed
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.105 Yardlong bean
Monounsaturated Fat 6.032 0.036 Pumpkin seed
Polyunsaturated fat 8.844 0.169 Pumpkin seed
Tryptophan 0.326 0.032 Pumpkin seed
Threonine 0.683 0.104 Pumpkin seed
Isoleucine 0.956 0.15 Pumpkin seed
Leucine 1.572 0.2 Pumpkin seed
Lysine 1.386 0.184 Pumpkin seed
Methionine 0.417 0.04 Pumpkin seed
Phenylalanine 0.924 0.154 Pumpkin seed
Valine 1.491 0.162 Pumpkin seed
Histidine 0.515 0.09 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.