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  6. Pumpkin seeds vs. Green bean raw

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

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A recap on differences between pumpkin seeds and green bean raw

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, green bean raw is higher in vitamin C and vitamin A.
  • Pumpkin seeds cover your daily zinc needs 91% more than green bean raw.
  • Green bean raw contains 73 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while green bean raw 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 seeds vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +335.5%
Contains more IronIron +221.4%
Contains more CopperCopper +900%
Contains more ZincZinc +4191.7%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +129.6%
Contains less SodiumSodium -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" 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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +3966.7%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +301.8%
Contains more Vitamin B6Vitamin B6 +281.1%
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 bean raw DV% diff.
Zinc 10.3mg 0.24mg 91%
Copper 0.69mg 0.069mg 69%
Fiber 18.4g 2.7g 63%
Polyunsaturated fat 8.844g 0.113g 58%
Magnesium 262mg 25mg 56%
Vitamin K 43µg 36%
Protein 18.55g 1.83g 33%
Fats 19.4g 0.22g 30%
Iron 3.31mg 1.03mg 29%
Calories 446kcal 31kcal 21%
Potassium 919mg 211mg 21%
Saturated fat 3.67g 0.05g 16%
Carbs 53.75g 6.97g 16%
Monounsaturated fat 6.032g 0.01g 15%
Vitamin C 0.3mg 12.2mg 13%
Manganese 0.496mg 0.216mg 12%
Phosphorus 92mg 38mg 8%
Vitamin B6 0.037mg 0.141mg 8%
Folate 9µg 33µg 6%
Vitamin B2 0.052mg 0.104mg 4%
Vitamin B1 0.034mg 0.082mg 4%
Vitamin A 3µg 35µg 4%
Choline 15.3mg 3%
Vitamin B3 0.286mg 0.734mg 3%
Vitamin B5 0.056mg 0.225mg 3%
Vitamin E 0.41mg 3%
Fructose 1.39g 2%
Calcium 55mg 37mg 2%
Selenium 0.6µg 1%
Sodium 18mg 6mg 1%
Net carbs 35.35g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.326mg 0.019mg 0%
Threonine 0.683mg 0.079mg 0%
Isoleucine 0.956mg 0.066mg 0%
Leucine 1.572mg 0.112mg 0%
Lysine 1.386mg 0.088mg 0%
Methionine 0.417mg 0.022mg 0%
Phenylalanine 0.924mg 0.067mg 0%
Valine 1.491mg 0.09mg 0%
Histidine 0.515mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +913.7%
Contains more FatsFats +8718.2%
Contains more CarbsCarbs +671.2%
Contains more OtherOther +475.8%
Contains more WaterWater +1907.1%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +7726.5%
Contains less Sat. FatSaturated fat -98.6%

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 bean raw - 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.