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Broad bean vs Pumpkin seed - In-Depth Nutrition Comparison

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

  • Broad bean is richer in Folate, Vitamin B2, and Vitamin B3, yet Pumpkin seed is richer in Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 85% higher.
  • Broad bean has 16 times more Folate than Pumpkin seed. Broad bean has 148µg of Folate, while Pumpkin seed has 9µg.
  • Broad bean contains less Saturated Fat.

We used Beans, fava, in pod, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +40.2%
Contains more Calcium +48.6%
Contains more Iron +113.5%
Contains more Magnesium +693.9%
Contains more Potassium +176.8%
Contains less Sodium -28%
Contains more Zinc +930%
Contains more Copper +71.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +40.2%
Contains more Calcium +48.6%
Contains more Iron +113.5%
Contains more Magnesium +693.9%
Contains more Potassium +176.8%
Contains less Sodium -28%
Contains more Zinc +930%
Contains more Copper +71.6%

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 A +437.1%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +291.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +686.4%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +181.1%
Contains more Folate +1544.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 +437.1%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +291.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +686.4%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +181.1%
Contains more Folate +1544.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broad bean Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Broad bean Pumpkin seed Opinion
Net carbs 10.13g 35.35g Pumpkin seed
Protein 7.92g 18.55g Pumpkin seed
Fats 0.73g 19.4g Pumpkin seed
Carbs 17.63g 53.75g Pumpkin seed
Calories 88kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 9.21g g Pumpkin seed
Fiber 7.5g 18.4g Pumpkin seed
Calcium 37mg 55mg Pumpkin seed
Iron 1.55mg 3.31mg Pumpkin seed
Magnesium 33mg 262mg Pumpkin seed
Phosphorus 129mg 92mg Broad bean
Potassium 332mg 919mg Pumpkin seed
Sodium 25mg 18mg Pumpkin seed
Zinc 1mg 10.3mg Pumpkin seed
Copper 0.402mg 0.69mg Pumpkin seed
Vitamin A 333IU 62IU Broad bean
Vitamin E 1.16mg mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.7mg 0.3mg Broad bean
Vitamin B1 0.133mg 0.034mg Broad bean
Vitamin B2 0.29mg 0.052mg Broad bean
Vitamin B3 2.249mg 0.286mg Broad bean
Vitamin B5 0.225mg 0.056mg Broad bean
Vitamin B6 0.104mg 0.037mg Broad bean
Folate 148µg 9µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 40.9µg µg Broad bean
Tryptophan mg 0.326mg Pumpkin seed
Threonine mg 0.683mg Pumpkin seed
Isoleucine mg 0.956mg Pumpkin seed
Leucine mg 1.572mg Pumpkin seed
Lysine mg 1.386mg Pumpkin seed
Methionine mg 0.417mg Pumpkin seed
Phenylalanine mg 0.924mg Pumpkin seed
Valine mg 1.491mg Pumpkin seed
Histidine mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.118g 3.67g Broad bean
Monounsaturated Fat 0.104g 6.032g Pumpkin seed
Polyunsaturated fat 0.342g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Broad bean
4
Pumpkin seed
Mineral Summary Score
43
Broad bean
120
Pumpkin seed

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 food.
Protein
48%
Broad bean
111%
Pumpkin seed
Carbohydrates
18%
Broad bean
54%
Pumpkin seed
Fats
3%
Broad bean
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.552g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.