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  6. Mothbeans vs. Pumpkin seeds

Mothbeans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between mothbeans and pumpkin seeds

  • Mothbeans has more folate and phosphorus; however, pumpkin seeds have more zinc, copper, magnesium, fats, protein, potassium, and carbs.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.
  • Mothbeans has 16 times more folate than pumpkin seeds. Mothbeans has 143µg of folate, while pumpkin seeds have 9µg.
  • Mothbeans is lower in saturated fat.

The food varieties used in the comparison are Mothbeans, mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mothbeans vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
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 +63%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +151.9%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +202.3%
Contains more CopperCopper +320.7%
Contains more ZincZinc +1645.8%
~equal in Iron ~3.31mg
~equal in Manganese ~0.496mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +264.7%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +598.2%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more FolateFolate +1488.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +126.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mothbeans Pumpkin seeds DV% diff.
Zinc 0.59mg 10.3mg 88%
Fiber 18.4g 74%
Copper 0.164mg 0.69mg 58%
Polyunsaturated fat 0.256g 8.844g 57%
Magnesium 104mg 262mg 38%
Folate 143µg 9µg 34%
Fats 0.55g 19.4g 29%
Protein 7.81g 18.55g 21%
Potassium 304mg 919mg 18%
Calories 117kcal 446kcal 16%
Saturated fat 0.124g 3.67g 16%
Monounsaturated fat 0.044g 6.032g 15%
Carbs 20.96g 53.75g 11%
Phosphorus 150mg 92mg 8%
Vitamin B1 0.124mg 0.034mg 8%
Vitamin B5 0.391mg 0.056mg 7%
Calcium 3mg 55mg 5%
Selenium 2.8µg 5%
Vitamin B6 0.093mg 0.037mg 4%
Iron 3.14mg 3.31mg 2%
Vitamin B2 0.023mg 0.052mg 2%
Vitamin B3 0.668mg 0.286mg 2%
Vitamin C 1mg 0.3mg 1%
Manganese 0.527mg 0.496mg 1%
Protein per 100 calories 6.7g 4.2g N/A
Calories per 10 g protein 150kcal 240kcal N/A
Weight per 100 calories 85g 22g N/A
Unsaturated / Saturated Fat ratio 2.4 4.1 N/A
Net carbs 20.96g 35.35g N/A
Sodium 10mg 18mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.05mg 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.388mg 0.956mg 0%
Leucine 0.525mg 1.572mg 0%
Lysine 0.425mg 1.386mg 0%
Methionine 0.075mg 0.417mg 0%
Phenylalanine 0.35mg 0.924mg 0%
Valine 0.25mg 1.491mg 0%
Histidine 0.263mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +1438.4%
Contains more ProteinProtein +137.5%
Contains more FatsFats +3427.3%
Contains more CarbsCarbs +156.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 -96.6%
Contains more Mono. FatMonounsaturated fat +13609.1%
Contains more Poly. FatPolyunsaturated fat +3354.7%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.