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Pumpkin seed vs Green bean - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Green bean

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, however Green bean is higher in Vitamin C, and Vitamin B6.
  • Pumpkin seed covers your daily Zinc needs 91% more than Green bean.
  • Green bean contains 73 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Green bean contains 0.05g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, snap, green, raw.

Infographic

Pumpkin seed vs Green 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 Calcium +48.6%
Contains more Iron +221.4%
Contains more Magnesium +948%
Contains more Phosphorus +142.1%
Contains more Potassium +335.5%
Contains more Zinc +4191.7%
Contains more Copper +900%
Contains less Sodium -66.7%
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% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +48.6%
Contains more Iron +221.4%
Contains more Magnesium +948%
Contains more Phosphorus +142.1%
Contains more Potassium +335.5%
Contains more Zinc +4191.7%
Contains more Copper +900%
Contains less Sodium -66.7%

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 +1012.9%
Contains more Vitamin C +3966.7%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +281.1%
Contains more Folate +266.7%
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin A +1012.9%
Contains more Vitamin C +3966.7%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +301.8%
Contains more Vitamin B6 +281.1%
Contains more Folate +266.7%

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 Green bean
Rich in minerals ok
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Green bean Opinion
Net carbs 35.35g 4.27g Pumpkin seed
Protein 18.55g 1.83g Pumpkin seed
Fats 19.4g 0.22g Pumpkin seed
Carbs 53.75g 6.97g Pumpkin seed
Calories 446kcal 31kcal Pumpkin seed
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar g 3.26g Pumpkin seed
Fiber 18.4g 2.7g Pumpkin seed
Calcium 55mg 37mg Pumpkin seed
Iron 3.31mg 1.03mg Pumpkin seed
Magnesium 262mg 25mg Pumpkin seed
Phosphorus 92mg 38mg Pumpkin seed
Potassium 919mg 211mg Pumpkin seed
Sodium 18mg 6mg Green bean
Zinc 10.3mg 0.24mg Pumpkin seed
Copper 0.69mg 0.069mg Pumpkin seed
Vitamin A 62IU 690IU Green bean
Vitamin E mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 12.2mg Green bean
Vitamin B1 0.034mg 0.082mg Green bean
Vitamin B2 0.052mg 0.104mg Green bean
Vitamin B3 0.286mg 0.734mg Green bean
Vitamin B5 0.056mg 0.225mg Green bean
Vitamin B6 0.037mg 0.141mg Green bean
Folate 9µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K µg 43µg Green bean
Tryptophan 0.326mg 0.019mg Pumpkin seed
Threonine 0.683mg 0.079mg Pumpkin seed
Isoleucine 0.956mg 0.066mg Pumpkin seed
Leucine 1.572mg 0.112mg Pumpkin seed
Lysine 1.386mg 0.088mg Pumpkin seed
Methionine 0.417mg 0.022mg Pumpkin seed
Phenylalanine 0.924mg 0.067mg Pumpkin seed
Valine 1.491mg 0.09mg Pumpkin seed
Histidine 0.515mg 0.034mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.05g Green bean
Monounsaturated Fat 6.032g 0.01g Pumpkin seed
Polyunsaturated fat 8.844g 0.113g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Green 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
27
Green bean
Mineral Summary Score
120
Pumpkin seed
17
Green 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
11%
Green bean
Carbohydrates
54%
Pumpkin seed
7%
Green bean
Fats
90%
Pumpkin seed
1%
Green bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.62g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.4)
Which food is richer in vitamins?
Green bean
Green 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.