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Yardlong bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

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

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.
Yardlong bean Pumpkin seed
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Sugars Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean Pumpkin seed
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
17
Yardlong bean
3
Pumpkin seed
Mineral Summary Score
14
Yardlong bean
86
Pumpkin seed

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 less Sodium -77.8%
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%
Equal in Calcium - 55
Contains less Sodium -77.8%
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%
Equal in Calcium - 55

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 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%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056
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%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056

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
17%
Yardlong bean
111%
Pumpkin seed
Carbohydrates
8%
Yardlong bean
54%
Pumpkin seed
Fats
2%
Yardlong bean
90%
Pumpkin seed

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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 Yardlong bean Pumpkin seed Opinion
Calories 47 446 Pumpkin seed
Protein 2.8 18.55 Pumpkin seed
Fats 0.4 19.4 Pumpkin seed
Vitamin C 18.8 0.3 Yardlong bean
Carbs 8.35 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.31 Pumpkin seed
Calcium 50 55 Pumpkin seed
Potassium 240 919 Pumpkin seed
Magnesium 44 262 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.048 0.69 Pumpkin seed
Zinc 0.37 10.3 Pumpkin seed
Starch
Phosphorus 59 92 Pumpkin seed
Sodium 4 18 Yardlong bean
Vitamin A 865 62 Yardlong bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.034 Yardlong bean
Vitamin B2 0.11 0.052 Yardlong bean
Vitamin B3 0.41 0.286 Yardlong bean
Vitamin B5 0.055 0.056 Pumpkin seed
Vitamin B6 0.024 0.037 Pumpkin seed
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 0.105 3.67 Yardlong bean
Monounsaturated Fat 0.036 6.032 Pumpkin seed
Polyunsaturated fat 0.169 8.844 Pumpkin seed
Tryptophan 0.032 0.326 Pumpkin seed
Threonine 0.104 0.683 Pumpkin seed
Isoleucine 0.15 0.956 Pumpkin seed
Leucine 0.2 1.572 Pumpkin seed
Lysine 0.184 1.386 Pumpkin seed
Methionine 0.04 0.417 Pumpkin seed
Phenylalanine 0.154 0.924 Pumpkin seed
Valine 0.162 1.491 Pumpkin seed
Histidine 0.09 0.515 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.