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  6. Fava beans vs. Pumpkin seeds

Fava beans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between fava beans and pumpkin seeds?

  • Fava beans are richer in folate and vitamin B1, yet pumpkin seeds are richer in zinc, magnesium, fiber, copper, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 84% higher.
  • Fava beans have 12 times more folate than pumpkin seeds. Fava beans have 104µg of folate, while pumpkin seeds have 9µg.
  • Fava beans contain less saturated fat.

We used Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Fava beans vs Pumpkin seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +35.9%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +120.7%
Contains more CopperCopper +166.4%
Contains more ZincZinc +919.8%
Contains more ManganeseManganese +17.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.3%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +94.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1055.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin C ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Pumpkin seeds DV% diff.
Zinc 1.01mg 10.3mg 84%
Polyunsaturated fat 0.164g 8.844g 58%
Magnesium 43mg 262mg 52%
Fiber 5.4g 18.4g 52%
Copper 0.259mg 0.69mg 48%
Fats 0.4g 19.4g 29%
Folate 104µg 9µg 24%
Iron 1.5mg 3.31mg 23%
Protein 7.6g 18.55g 22%
Potassium 268mg 919mg 19%
Calories 110kcal 446kcal 17%
Saturated fat 0.066g 3.67g 16%
Monounsaturated fat 0.079g 6.032g 15%
Carbs 19.65g 53.75g 11%
Choline 30.6mg 6%
Selenium 2.6µg 5%
Vitamin B1 0.097mg 0.034mg 5%
Phosphorus 125mg 92mg 5%
Vitamin B2 0.089mg 0.052mg 3%
Vitamin B3 0.711mg 0.286mg 3%
Vitamin B6 0.072mg 0.037mg 3%
Manganese 0.421mg 0.496mg 3%
Calcium 36mg 55mg 2%
Vitamin B5 0.157mg 0.056mg 2%
Vitamin K 2.9µg 2%
Sodium 5mg 18mg 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 14.25g 35.35g N/A
Sugar 1.82g N/A
Vitamin E 0.02mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.072mg 0.326mg 0%
Threonine 0.27mg 0.683mg 0%
Isoleucine 0.306mg 0.956mg 0%
Leucine 0.572mg 1.572mg 0%
Lysine 0.486mg 1.386mg 0%
Methionine 0.062mg 0.417mg 0%
Phenylalanine 0.321mg 0.924mg 0%
Valine 0.338mg 1.491mg 0%
Histidine 0.193mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1489.8%
Contains more ProteinProtein +144.1%
Contains more FatsFats +4750%
Contains more CarbsCarbs +173.5%
Contains more OtherOther +369.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
20% 33% 48%
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 -98.2%
Contains more Mono. FatMonounsaturated fat +7535.4%
Contains more Poly. FatPolyunsaturated fat +5292.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Pumpkin seeds - 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.