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, fats, protein, iron, and potassium, yet fava beans are richer in folate.
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 have 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Fava beans

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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Fava beans

Contains more Vitamin AVitamin A

+200%

Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1055.6%

~equal in Vitamin C ~0.3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	1.01mg	84%
Polyunsaturated fat	8.844g	0.164g	58%
Magnesium	262mg	43mg	52%
Fiber	18.4g	5.4g	52%
Copper	0.69mg	0.259mg	48%
Fats	19.4g	0.4g	29%
Folate	9µg	104µg	24%
Iron	3.31mg	1.5mg	23%
Protein	18.55g	7.6g	22%
Potassium	919mg	268mg	19%
Calories	446kcal	110kcal	17%
Saturated fat	3.67g	0.066g	16%
Monounsaturated fat	6.032g	0.079g	15%
Carbs	53.75g	19.65g	11%
Choline		30.6mg	6%
Phosphorus	92mg	125mg	5%
Selenium		2.6µg	5%
Vitamin B1	0.034mg	0.097mg	5%
Manganese	0.496mg	0.421mg	3%
Vitamin B2	0.052mg	0.089mg	3%
Vitamin B3	0.286mg	0.711mg	3%
Vitamin B6	0.037mg	0.072mg	3%
Calcium	55mg	36mg	2%
Vitamin B5	0.056mg	0.157mg	2%
Vitamin K		2.9µg	2%
Sodium	18mg	5mg	1%
Protein per 100 calories	4.2g	6.9g	N/A
Calories per 10 g protein	240kcal	145kcal	N/A
Weight per 100 calories	22g	91g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.7	N/A
Vitamin C	0.3mg	0.3mg	0%
Net carbs	35.35g	14.25g	N/A
Sugar		1.82g	N/A
Vitamin A	3µg	1µg	0%
Vitamin E		0.02mg	0%
Tryptophan	0.326mg	0.072mg	0%
Threonine	0.683mg	0.27mg	0%
Isoleucine	0.956mg	0.306mg	0%
Leucine	1.572mg	0.572mg	0%
Lysine	1.386mg	0.486mg	0%
Methionine	0.417mg	0.062mg	0%
Phenylalanine	0.924mg	0.321mg	0%
Valine	1.491mg	0.338mg	0%
Histidine	0.515mg	0.193mg	0%