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Pumpkin seed vs. Broad bean — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Broad bean

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, however, Broad bean has more Vitamin C, and Folate.
  • Pumpkin seed's daily need coverage for Zinc is 89% more.
  • Pumpkin seed has 26 times more Saturated Fat than Broad bean. Pumpkin seed has 3.67g of Saturated Fat, while Broad bean has 0.142g.

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

Infographic

Pumpkin seed vs Broad bean 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.
Contains more Calcium +205.6%
Contains more Iron +120.7%
Contains more Magnesium +745.2%
Contains more Phosphorus +26%
Contains more Potassium +376.2%
Contains less Sodium -56.1%
Contains more Zinc +2091.5%
Contains more Copper +1050%
Contains more Manganese +90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +205.6%
Contains more Iron +120.7%
Contains more Magnesium +745.2%
Contains more Phosphorus +26%
Contains more Potassium +376.2%
Contains less Sodium -56.1%
Contains more Zinc +2091.5%
Contains more Copper +1050%
Contains more Manganese +90%

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 B6 +27.6%
Contains more Vitamin A +335.5%
Contains more Vitamin C +6500%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +17.9%
Contains more Folate +544.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B6 +27.6%
Contains more Vitamin A +335.5%
Contains more Vitamin C +6500%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +17.9%
Contains more Folate +544.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +286.5%
Contains more Fats +3780%
Contains more Carbs +432.2%
Contains more Other +322.2%
Contains more Water +1760%
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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +286.5%
Contains more Fats +3780%
Contains more Carbs +432.2%
Contains more Other +322.2%
Contains more Water +1760%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30060%
Contains more Polyunsaturated fat +2818.8%
Contains less Saturated Fat -96.1%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +30060%
Contains more Polyunsaturated fat +2818.8%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Broad bean
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Broad bean Opinion
Net carbs 35.35g 6.5g Pumpkin seed
Protein 18.55g 4.8g Pumpkin seed
Fats 19.4g 0.5g Pumpkin seed
Carbs 53.75g 10.1g Pumpkin seed
Calories 446kcal 62kcal Pumpkin seed
Fiber 18.4g 3.6g Pumpkin seed
Calcium 55mg 18mg Pumpkin seed
Iron 3.31mg 1.5mg Pumpkin seed
Magnesium 262mg 31mg Pumpkin seed
Phosphorus 92mg 73mg Pumpkin seed
Potassium 919mg 193mg Pumpkin seed
Sodium 18mg 41mg Pumpkin seed
Zinc 10.3mg 0.47mg Pumpkin seed
Copper 0.69mg 0.06mg Pumpkin seed
Manganese 0.496mg 0.261mg Pumpkin seed
Selenium 1µg Broad bean
Vitamin A 62IU 270IU Broad bean
Vitamin A RAE 3µg 14µg Broad bean
Vitamin C 0.3mg 19.8mg Broad bean
Vitamin B1 0.034mg 0.128mg Broad bean
Vitamin B2 0.052mg 0.09mg Broad bean
Vitamin B3 0.286mg 1.2mg Broad bean
Vitamin B5 0.056mg 0.066mg Broad bean
Vitamin B6 0.037mg 0.029mg Pumpkin seed
Folate 9µg 58µg Broad bean
Tryptophan 0.326mg 0.048mg Pumpkin seed
Threonine 0.683mg 0.178mg Pumpkin seed
Isoleucine 0.956mg 0.215mg Pumpkin seed
Leucine 1.572mg 0.37mg Pumpkin seed
Lysine 1.386mg 0.313mg Pumpkin seed
Methionine 0.417mg 0.037mg Pumpkin seed
Phenylalanine 0.924mg 0.195mg Pumpkin seed
Valine 1.491mg 0.235mg Pumpkin seed
Histidine 0.515mg 0.115mg Pumpkin seed
Saturated Fat 3.67g 0.142g Broad bean
Monounsaturated Fat 6.032g 0.02g Pumpkin seed
Polyunsaturated fat 8.844g 0.303g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Pumpkin seed
18%
Broad bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
21%
Broad bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.528g)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/170378/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.