Green beans vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the main differences between green beans and pumpkin seeds?
- Green beans are richer in vitamin A and vitamin C, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
- Pumpkin seeds' daily need coverage for zinc is 91% higher.
- Green beans have 32 times more vitamin C than pumpkin seeds. Green beans have 9.7mg of vitamin C, while pumpkin seeds have 0.3mg.
- Green beans contain less saturated fat.
We used Beans, snap, green, cooked, boiled, drained, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1355.6% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +529.5% |
| Contains more IronIron | +409.2% |
| Contains more CopperCopper | +1110.5% |
| Contains more ZincZinc | +4020% |
| Contains more PhosphorusPhosphorus | +217.2% |
| Contains more ManganeseManganese | +74% |
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.
| Contains more Vitamin CVitamin C | +3133.3% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.6% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B3Vitamin B3 | +114.7% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +51.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.25mg | 10.3mg | 91% |
| Copper | 0.057mg | 0.69mg | 70% |
| Fiber | 3.2g | 18.4g | 61% |
| Polyunsaturated fat | 0.145g | 8.844g | 58% |
| Magnesium | 18mg | 262mg | 58% |
| Vitamin K | 47.9µg | 40% | |
| Iron | 0.65mg | 3.31mg | 33% |
| Protein | 1.89g | 18.55g | 33% |
| Fats | 0.28g | 19.4g | 29% |
| Potassium | 146mg | 919mg | 23% |
| Calories | 35kcal | 446kcal | 21% |
| Saturated fat | 0.064g | 3.67g | 16% |
| Monounsaturated fat | 0.011g | 6.032g | 15% |
| Carbs | 7.88g | 53.75g | 15% |
| Vitamin C | 9.7mg | 0.3mg | 10% |
| Phosphorus | 29mg | 92mg | 9% |
| Manganese | 0.285mg | 0.496mg | 9% |
| Folate | 33µg | 9µg | 6% |
| Choline | 16.9mg | 3% | |
| Vitamin B2 | 0.097mg | 0.052mg | 3% |
| Vitamin B1 | 0.074mg | 0.034mg | 3% |
| Vitamin E | 0.46mg | 3% | |
| Vitamin A | 32µg | 3µg | 3% |
| Vitamin B3 | 0.614mg | 0.286mg | 2% |
| Calcium | 44mg | 55mg | 1% |
| Vitamin B6 | 0.056mg | 0.037mg | 1% |
| Sodium | 1mg | 18mg | 1% |
| Net carbs | 4.68g | 35.35g | N/A |
| Sugar | 3.63g | N/A | |
| Selenium | 0.2µg | 0% | |
| Vitamin B5 | 0.074mg | 0.056mg | 0% |
| Tryptophan | 0.02mg | 0.326mg | 0% |
| Threonine | 0.082mg | 0.683mg | 0% |
| Isoleucine | 0.069mg | 0.956mg | 0% |
| Leucine | 0.116mg | 1.572mg | 0% |
| Lysine | 0.091mg | 1.386mg | 0% |
| Methionine | 0.023mg | 0.417mg | 0% |
| Phenylalanine | 0.069mg | 0.924mg | 0% |
| Valine | 0.093mg | 1.491mg | 0% |
| Histidine | 0.035mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1882.7% |
| Contains more ProteinProtein | +881.5% |
| Contains more FatsFats | +6828.6% |
| Contains more CarbsCarbs | +582.1% |
| Contains more OtherOther | +420.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +54736.4% |
| Contains more Poly. FatPolyunsaturated fat | +5999.3% |
