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  6. Pumpkin seeds vs. Green beans

Pumpkin seeds vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and green beans?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet green beans are richer in vitamin A and vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 91% higher.
  • Pumpkin seeds have 57 times more saturated fat than green beans. Pumpkin seeds have 3.67g of saturated fat, while green beans have 0.064g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin seeds vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +529.5%
Contains more IronIron +409.2%
Contains more CopperCopper +1110.5%
Contains more ZincZinc +4020%
Contains more PhosphorusPhosphorus +217.2%
Contains more ManganeseManganese +74%
Contains less SodiumSodium -94.4%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +3133.3%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +114.7%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Green beans DV% diff.
Zinc 10.3mg 0.25mg 91%
Copper 0.69mg 0.057mg 70%
Fiber 18.4g 3.2g 61%
Polyunsaturated fat 8.844g 0.145g 58%
Magnesium 262mg 18mg 58%
Vitamin K 47.9µg 40%
Iron 3.31mg 0.65mg 33%
Protein 18.55g 1.89g 33%
Fats 19.4g 0.28g 29%
Potassium 919mg 146mg 23%
Calories 446kcal 35kcal 21%
Saturated fat 3.67g 0.064g 16%
Monounsaturated fat 6.032g 0.011g 15%
Carbs 53.75g 7.88g 15%
Vitamin C 0.3mg 9.7mg 10%
Phosphorus 92mg 29mg 9%
Manganese 0.496mg 0.285mg 9%
Folate 9µg 33µg 6%
Choline 16.9mg 3%
Vitamin B2 0.052mg 0.097mg 3%
Vitamin B1 0.034mg 0.074mg 3%
Vitamin E 0.46mg 3%
Vitamin A 3µg 32µg 3%
Vitamin B3 0.286mg 0.614mg 2%
Calcium 55mg 44mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 4.68g N/A
Sugar 3.63g N/A
Selenium 0.2µg 0%
Vitamin B5 0.056mg 0.074mg 0%
Tryptophan 0.326mg 0.02mg 0%
Threonine 0.683mg 0.082mg 0%
Isoleucine 0.956mg 0.069mg 0%
Leucine 1.572mg 0.116mg 0%
Lysine 1.386mg 0.091mg 0%
Methionine 0.417mg 0.023mg 0%
Phenylalanine 0.924mg 0.069mg 0%
Valine 1.491mg 0.093mg 0%
Histidine 0.515mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +881.5%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +582.1%
Contains more OtherOther +420.5%
Contains more WaterWater +1882.7%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +54736.4%
Contains more Poly. FatPolyunsaturated fat +5999.3%
Contains less Sat. FatSaturated fat -98.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.