Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Broad bean raw

Pumpkin seeds vs. Broad bean raw — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkin seeds and broad bean raw?

  • Pumpkin seeds are richer in zinc, magnesium, fiber, copper, iron, and potassium, yet broad bean raw is richer in folate, vitamin B2, and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 85% higher.
  • Pumpkin seeds have 31 times more saturated fat than broad bean raw. Pumpkin seeds have 3.67g of saturated fat, while broad bean raw 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 seeds vs Broad bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +693.9%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +176.8%
Contains more IronIron +113.5%
Contains more CopperCopper +71.6%
Contains more ZincZinc +930%
Contains less SodiumSodium -28%
Contains more PhosphorusPhosphorus +40.2%
Contains more ManganeseManganese +33.3%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +1133.3%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin B1Vitamin B1 +291.2%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +686.4%
Contains more Vitamin B5Vitamin B5 +301.8%
Contains more Vitamin B6Vitamin B6 +181.1%
Contains more FolateFolate +1544.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Broad bean raw DV% diff.
Zinc 10.3mg 1mg 85%
Polyunsaturated fat 8.844g 0.342g 57%
Magnesium 262mg 33mg 55%
Fiber 18.4g 7.5g 44%
Folate 9µg 148µg 35%
Vitamin K 40.9µg 34%
Copper 0.69mg 0.402mg 32%
Fats 19.4g 0.73g 29%
Iron 3.31mg 1.55mg 22%
Protein 18.55g 7.92g 21%
Calories 446kcal 88kcal 18%
Vitamin B2 0.052mg 0.29mg 18%
Potassium 919mg 332mg 17%
Saturated fat 3.67g 0.118g 16%
Monounsaturated fat 6.032g 0.104g 15%
Vitamin B3 0.286mg 2.249mg 12%
Carbs 53.75g 17.63g 12%
Vitamin E 1.16mg 8%
Vitamin B1 0.034mg 0.133mg 8%
Manganese 0.496mg 0.661mg 7%
Phosphorus 92mg 129mg 5%
Vitamin B6 0.037mg 0.104mg 5%
Vitamin C 0.3mg 3.7mg 4%
Vitamin B5 0.056mg 0.225mg 3%
Calcium 55mg 37mg 2%
Vitamin A 3µg 17µg 2%
Selenium 0.8µg 1%
Net carbs 35.35g 10.13g N/A
Sugar 9.21g N/A
Sodium 18mg 25mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +134.2%
Contains more FatsFats +2557.5%
Contains more CarbsCarbs +204.9%
Contains more OtherOther +239.3%
Contains more WaterWater +1513.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +5700%
Contains more Poly. FatPolyunsaturated fat +2486%
Contains less Sat. FatSaturated fat -96.8%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Broad bean raw - 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.