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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.

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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 Iron +221.4%
Contains more Calcium +48.6%
Contains more Potassium +335.5%
Contains more Magnesium +948%
Contains more Copper +900%
Contains more Zinc +4191.7%
Contains more Phosphorus +142.1%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +221.4%
Contains more Calcium +48.6%
Contains more Potassium +335.5%
Contains more Magnesium +948%
Contains more Copper +900%
Contains more Zinc +4191.7%
Contains more Phosphorus +142.1%
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 C +3966.7%
Contains more Vitamin A +1012.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin C +3966.7%
Contains more Vitamin A +1012.9%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Green bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.