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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +48.6%
Contains more Iron +113.5%
Contains more Magnesium +693.9%
Contains more Potassium +176.8%
Contains less Sodium -28%
Contains more Zinc +930%
Contains more Copper +71.6%
Contains more Phosphorus +40.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Calcium +48.6%
Contains more Iron +113.5%
Contains more Magnesium +693.9%
Contains more Potassium +176.8%
Contains less Sodium -28%
Contains more Zinc +930%
Contains more Copper +71.6%
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 A +437.1%
Contains more Vitamin C +1133.3%
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 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 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin A +437.1%
Contains more Vitamin C +1133.3%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Broad bean Opinion
Net carbs 35.35g 10.13g Pumpkin seed
Protein 18.55g 7.92g Pumpkin seed
Fats 19.4g 0.73g Pumpkin seed
Carbs 53.75g 17.63g Pumpkin seed
Calories 446kcal 88kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 9.21g Pumpkin seed
Fiber 18.4g 7.5g Pumpkin seed
Calcium 55mg 37mg Pumpkin seed
Iron 3.31mg 1.55mg Pumpkin seed
Magnesium 262mg 33mg Pumpkin seed
Phosphorus 92mg 129mg Broad bean
Potassium 919mg 332mg Pumpkin seed
Sodium 18mg 25mg Pumpkin seed
Zinc 10.3mg 1mg Pumpkin seed
Copper 0.69mg 0.402mg Pumpkin seed
Vitamin A 62IU 333IU Broad bean
Vitamin E mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 3.7mg Broad bean
Vitamin B1 0.034mg 0.133mg Broad bean
Vitamin B2 0.052mg 0.29mg Broad bean
Vitamin B3 0.286mg 2.249mg Broad bean
Vitamin B5 0.056mg 0.225mg Broad bean
Vitamin B6 0.037mg 0.104mg Broad bean
Folate 9µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K µg 40.9µg Broad bean
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.118g Broad bean
Monounsaturated Fat 6.032g 0.104g Pumpkin seed
Polyunsaturated fat 8.844g 0.342g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
111%
Pumpkin seed
48%
Broad bean
Carbohydrates
54%
Pumpkin seed
18%
Broad bean
Fats
90%
Pumpkin seed
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.