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  6. Pumpkin seeds vs. Fava beans

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

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What are the main differences between Pumpkin seeds and Fava beans?

  • Pumpkin seeds are richer in Zinc, Magnesium, Fiber, Copper, Iron, and Potassium, yet Fava beans is richer in Folate, and Vitamin B1.
  • Pumpkin seeds' daily need coverage for Zinc is 84% higher.
  • Pumpkin seeds have 56 times more Saturated Fat than Fava beans. Pumpkin seeds have 3.67g of Saturated Fat, while Fava beans has 0.066g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Pumpkin seeds vs Fava 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +120.7%
Contains more CopperCopper +166.4%
Contains more ZincZinc +919.8%
Contains more ManganeseManganese +17.8%
Contains more PhosphorusPhosphorus +35.9%
Contains less SodiumSodium -72.2%

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% 3.7% 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 1% 0.9% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin AVitamin A +313.3%
Contains more Vitamin B1Vitamin B1 +185.3%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +94.6%
Contains more FolateFolate +1055.6%
~equal in Vitamin C ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +144.1%
Contains more FatsFats +4750%
Contains more CarbsCarbs +173.5%
Contains more OtherOther +369.1%
Contains more WaterWater +1489.8%

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% 26% 53%
Saturated Fat: Sat. Fat 0.066 g
Monounsaturated Fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated Fat +7535.4%
Contains more Poly. FatPolyunsaturated fat +5292.7%
Contains less Sat. FatSaturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Fava beans
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 seeds Fava beans Opinion
Calories 446kcal 110kcal Pumpkin seeds
Protein 18.55g 7.6g Pumpkin seeds
Fats 19.4g 0.4g Pumpkin seeds
Vitamin C 0.3mg 0.3mg
Net carbs 35.35g 14.25g Pumpkin seeds
Carbs 53.75g 19.65g Pumpkin seeds
Magnesium 262mg 43mg Pumpkin seeds
Calcium 55mg 36mg Pumpkin seeds
Potassium 919mg 268mg Pumpkin seeds
Iron 3.31mg 1.5mg Pumpkin seeds
Sugar 1.82g Pumpkin seeds
Fiber 18.4g 5.4g Pumpkin seeds
Copper 0.69mg 0.259mg Pumpkin seeds
Zinc 10.3mg 1.01mg Pumpkin seeds
Phosphorus 92mg 125mg Fava beans
Sodium 18mg 5mg Fava beans
Vitamin A 62IU 15IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 0.02mg Fava beans
Manganese 0.496mg 0.421mg Pumpkin seeds
Selenium 2.6µg Fava beans
Vitamin B1 0.034mg 0.097mg Fava beans
Vitamin B2 0.052mg 0.089mg Fava beans
Vitamin B3 0.286mg 0.711mg Fava beans
Vitamin B5 0.056mg 0.157mg Fava beans
Vitamin B6 0.037mg 0.072mg Fava beans
Vitamin K 2.9µg Fava beans
Folate 9µg 104µg Fava beans
Choline 30.6mg Fava beans
Saturated Fat 3.67g 0.066g Fava beans
Monounsaturated Fat 6.032g 0.079g Pumpkin seeds
Polyunsaturated fat 8.844g 0.164g Pumpkin seeds
Tryptophan 0.326mg 0.072mg Pumpkin seeds
Threonine 0.683mg 0.27mg Pumpkin seeds
Isoleucine 0.956mg 0.306mg Pumpkin seeds
Leucine 1.572mg 0.572mg Pumpkin seeds
Lysine 1.386mg 0.486mg Pumpkin seeds
Methionine 0.417mg 0.062mg Pumpkin seeds
Phenylalanine 0.924mg 0.321mg Pumpkin seeds
Valine 1.491mg 0.338mg Pumpkin seeds
Histidine 0.515mg 0.193mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
14%
Fava beans
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 3.604g)
Which food is lower in glycemic index?
Fava beans
Fava beans is lower in glycemic index (difference - 79)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.