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

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What are the main differences between French beans and Pumpkin seeds?

  • French beans is richer in Folate, Vitamin B1, and Vitamin B6, yet Pumpkin seeds are richer in Zinc, Copper, Magnesium, Fiber, Iron, and Potassium.
  • Pumpkin seeds' daily need coverage for Zinc is 88% higher.
  • French beans has 8 times more Folate than Pumpkin seeds. French beans has 75µg of Folate, while Pumpkin seeds have 9µg.
  • French beans contains less Saturated Fat.

We used Beans, french, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

French beans vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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 CalciumCalcium +14.5%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +367.9%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +206.5%
Contains more CopperCopper +500%
Contains more ZincZinc +1509.4%
Contains more ManganeseManganese +29.8%
~equal in Phosphorus ~92mg

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +282.4%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +296.4%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more FolateFolate +733.3%
Contains more Vitamin AVitamin A +1966.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +1379.3%
Contains more ProteinProtein +163.1%
Contains more FatsFats +2452.6%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 -97.7%
Contains more Mono. FatMonounsaturated Fat +11500%
Contains more Poly. FatPolyunsaturated fat +1852.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Pumpkin seeds
Rich in minerals 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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient French beans Pumpkin seeds Opinion
Calories 129kcal 446kcal Pumpkin seeds
Protein 7.05g 18.55g Pumpkin seeds
Fats 0.76g 19.4g Pumpkin seeds
Vitamin C 1.2mg 0.3mg French beans
Net carbs 14.62g 35.35g Pumpkin seeds
Carbs 24.02g 53.75g Pumpkin seeds
Magnesium 56mg 262mg Pumpkin seeds
Calcium 63mg 55mg French beans
Potassium 370mg 919mg Pumpkin seeds
Iron 1.08mg 3.31mg Pumpkin seeds
Fiber 9.4g 18.4g Pumpkin seeds
Copper 0.115mg 0.69mg Pumpkin seeds
Zinc 0.64mg 10.3mg Pumpkin seeds
Phosphorus 102mg 92mg French beans
Sodium 6mg 18mg French beans
Vitamin A 3IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Manganese 0.382mg 0.496mg Pumpkin seeds
Selenium 1.2µg French beans
Vitamin B1 0.13mg 0.034mg French beans
Vitamin B2 0.062mg 0.052mg French beans
Vitamin B3 0.546mg 0.286mg French beans
Vitamin B5 0.222mg 0.056mg French beans
Vitamin B6 0.105mg 0.037mg French beans
Folate 75µg 9µg French beans
Saturated Fat 0.083g 3.67g French beans
Monounsaturated Fat 0.052g 6.032g Pumpkin seeds
Polyunsaturated fat 0.453g 8.844g Pumpkin seeds
Tryptophan 0.083mg 0.326mg Pumpkin seeds
Threonine 0.297mg 0.683mg Pumpkin seeds
Isoleucine 0.311mg 0.956mg Pumpkin seeds
Leucine 0.563mg 1.572mg Pumpkin seeds
Lysine 0.484mg 1.386mg Pumpkin seeds
Methionine 0.106mg 0.417mg Pumpkin seeds
Phenylalanine 0.381mg 0.924mg Pumpkin seeds
Valine 0.369mg 1.491mg Pumpkin seeds
Histidine 0.196mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
French beans
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
29%
French beans
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 3.587g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
French beans
French beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.