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Pumpkin seed vs Broad bean - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Broad bean?

  • Pumpkin seed is richer in Zinc, Magnesium, Fiber, Copper, Iron and Potassium, yet Broad bean is richer in Folate, Vitamin B2 and Vitamin B3.
  • Pumpkin seed's daily need coverage for Zinc is 85% higher.
  • Pumpkin seed has 31 times more Saturated Fat than Broad bean. Pumpkin seed has 3.67g of Saturated Fat, while Broad bean has 0.118g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, fava, in pod, raw types in this comparison.

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Pumpkin seed vs Broad bean 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 more Iron +113.5%
Contains more Calcium +48.6%
Contains more Potassium +176.8%
Contains more Magnesium +693.9%
Contains more Copper +71.6%
Contains more Zinc +930%
Contains less Sodium -28%
Contains more Phosphorus +40.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 12% 30% 24% 134% 28% 56% 4%
Contains more Iron +113.5%
Contains more Calcium +48.6%
Contains more Potassium +176.8%
Contains more Magnesium +693.9%
Contains more Copper +71.6%
Contains more Zinc +930%
Contains less Sodium -28%
Contains more Phosphorus +40.2%

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 +1133.3%
Contains more Vitamin A +437.1%
Contains more Vitamin B1 +291.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +686.4%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +181.1%
Contains more Folate +1544.4%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 20% 24% 0% 34% 67% 43% 14% 24% 0% 103% 111%
Contains more Vitamin C +1133.3%
Contains more Vitamin A +437.1%
Contains more Vitamin B1 +291.2%
Contains more Vitamin B2 +457.7%
Contains more Vitamin B3 +686.4%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +181.1%
Contains more Folate +1544.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
37
Broad bean
Mineral Summary Score
120
Pumpkin seed
43
Broad bean

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 the food
Protein
111%
Pumpkin seed
48%
Broad bean
Carbohydrates
54%
Pumpkin seed
18%
Broad bean
Fats
90%
Pumpkin seed
3%
Broad bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Broad bean
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals 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 in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Broad bean
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 contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 9.21g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.552g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broad bean
Broad 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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Broad bean Opinion
Calories 446 88 Pumpkin seed
Protein 18.55 7.92 Pumpkin seed
Fats 19.4 0.73 Pumpkin seed
Vitamin C 0.3 3.7 Broad bean
Carbs 53.75 17.63 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.55 Pumpkin seed
Calcium 55 37 Pumpkin seed
Potassium 919 332 Pumpkin seed
Magnesium 262 33 Pumpkin seed
Sugars 9.21 Pumpkin seed
Fiber 18.4 7.5 Pumpkin seed
Copper 0.69 0.402 Pumpkin seed
Zinc 10.3 1 Pumpkin seed
Starch
Phosphorus 92 129 Broad bean
Sodium 18 25 Pumpkin seed
Vitamin A 62 333 Broad bean
Vitamin E 1.16 Broad bean
Vitamin D 0 0
Vitamin B1 0.034 0.133 Broad bean
Vitamin B2 0.052 0.29 Broad bean
Vitamin B3 0.286 2.249 Broad bean
Vitamin B5 0.056 0.225 Broad bean
Vitamin B6 0.037 0.104 Broad bean
Vitamin B12 0 0
Vitamin K 40.9 Broad bean
Folate 9 148 Broad bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.118 Broad bean
Monounsaturated Fat 6.032 0.104 Pumpkin seed
Polyunsaturated fat 8.844 0.342 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.