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Green bean vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Green bean and Pumpkin seed

  • Green bean has more Vitamin C, and Vitamin B6, however Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed covers your daily Zinc needs 91% more than Green bean.
  • Pumpkin seed contains 41 times less Vitamin C than Green bean. Green bean contains 12.2mg of Vitamin C, while Pumpkin seed contains 0.3mg.
  • Green bean has less Saturated Fat.

Food varieties used in this article are Beans, snap, green, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Green bean vs Pumpkin seed infographic
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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 -66.7%
Contains more Iron +221.4%
Contains more Calcium +48.6%
Contains more Potassium +335.5%
Contains more Magnesium +948%
Contains more Copper +900%
Contains more Zinc +4191.7%
Contains more Phosphorus +142.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains less Sodium -66.7%
Contains more Iron +221.4%
Contains more Calcium +48.6%
Contains more Potassium +335.5%
Contains more Magnesium +948%
Contains more Copper +900%
Contains more Zinc +4191.7%
Contains more Phosphorus +142.1%

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 +3966.7%
Contains more Vitamin A +1012.9%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +281.1%
Contains more Folate +266.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin C +3966.7%
Contains more Vitamin A +1012.9%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +281.1%
Contains more Folate +266.7%

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
27
Green bean
4
Pumpkin seed
Mineral Summary Score
17
Green 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
11%
Green bean
111%
Pumpkin seed
Carbohydrates
7%
Green bean
54%
Pumpkin seed
Fats
1%
Green bean
90%
Pumpkin seed

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.
Green bean Pumpkin seed
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

Which food is preferable for your diet?

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

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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 - 3.26g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.62g)
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)

All nutrients comparison - raw data values

Nutrient Green bean Pumpkin seed Opinion
Calories 31 446 Pumpkin seed
Protein 1.83 18.55 Pumpkin seed
Fats 0.22 19.4 Pumpkin seed
Vitamin C 12.2 0.3 Green bean
Carbs 6.97 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 3.31 Pumpkin seed
Calcium 37 55 Pumpkin seed
Potassium 211 919 Pumpkin seed
Magnesium 25 262 Pumpkin seed
Sugar 3.26 Pumpkin seed
Fiber 2.7 18.4 Pumpkin seed
Copper 0.069 0.69 Pumpkin seed
Zinc 0.24 10.3 Pumpkin seed
Starch 0.88 Green bean
Phosphorus 38 92 Pumpkin seed
Sodium 6 18 Green bean
Vitamin A 690 62 Green bean
Vitamin E 0.41 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.034 Green bean
Vitamin B2 0.104 0.052 Green bean
Vitamin B3 0.734 0.286 Green bean
Vitamin B5 0.225 0.056 Green bean
Vitamin B6 0.141 0.037 Green bean
Vitamin B12 0 0
Vitamin K 43 Green bean
Folate 33 9 Green bean
Trans Fat 0 Pumpkin seed
Saturated Fat 0.05 3.67 Green bean
Monounsaturated Fat 0.01 6.032 Pumpkin seed
Polyunsaturated fat 0.113 8.844 Pumpkin seed
Tryptophan 0.019 0.326 Pumpkin seed
Threonine 0.079 0.683 Pumpkin seed
Isoleucine 0.066 0.956 Pumpkin seed
Leucine 0.112 1.572 Pumpkin seed
Lysine 0.088 1.386 Pumpkin seed
Methionine 0.022 0.417 Pumpkin seed
Phenylalanine 0.067 0.924 Pumpkin seed
Valine 0.09 1.491 Pumpkin seed
Histidine 0.034 0.515 Pumpkin seed
Fructose 1.39 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.