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  6. Pumpkin seeds vs. French beans

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

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

  • Pumpkin seeds are richer in Zinc, Copper, Magnesium, Fiber, Iron, and Potassium, yet French beans is richer in Folate, Vitamin B1, and Vitamin B6.
  • Pumpkin seeds' daily need coverage for Zinc is 88% higher.
  • Pumpkin seeds have 44 times more Saturated Fat than French beans. Pumpkin seeds have 3.67g of Saturated Fat, while French beans has 0.083g.

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

Infographic

Pumpkin seeds vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +367.9%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +206.5%
Contains more CopperCopper +500%
Contains more ZincZinc +1509.4%
Contains more ManganeseManganese +29.8%
Contains more CalciumCalcium +14.5%
Contains more PhosphorusPhosphorus +10.9%
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% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +282.4%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +296.4%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more FolateFolate +733.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +163.1%
Contains more FatsFats +2452.6%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +137.5%
Contains more WaterWater +1379.3%

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +11500%
Contains more Poly. FatPolyunsaturated fat +1852.3%
Contains less Sat. FatSaturated Fat -97.7%

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 French beans
Rich in minerals 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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds French beans Opinion
Calories 446kcal 129kcal Pumpkin seeds
Protein 18.55g 7.05g Pumpkin seeds
Fats 19.4g 0.76g Pumpkin seeds
Vitamin C 0.3mg 1.2mg French beans
Net carbs 35.35g 14.62g Pumpkin seeds
Carbs 53.75g 24.02g Pumpkin seeds
Magnesium 262mg 56mg Pumpkin seeds
Calcium 55mg 63mg French beans
Potassium 919mg 370mg Pumpkin seeds
Iron 3.31mg 1.08mg Pumpkin seeds
Fiber 18.4g 9.4g Pumpkin seeds
Copper 0.69mg 0.115mg Pumpkin seeds
Zinc 10.3mg 0.64mg Pumpkin seeds
Phosphorus 92mg 102mg French beans
Sodium 18mg 6mg French beans
Vitamin A 62IU 3IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Manganese 0.496mg 0.382mg Pumpkin seeds
Selenium 1.2µg French beans
Vitamin B1 0.034mg 0.13mg French beans
Vitamin B2 0.052mg 0.062mg French beans
Vitamin B3 0.286mg 0.546mg French beans
Vitamin B5 0.056mg 0.222mg French beans
Vitamin B6 0.037mg 0.105mg French beans
Folate 9µg 75µg French beans
Saturated Fat 3.67g 0.083g French beans
Monounsaturated Fat 6.032g 0.052g Pumpkin seeds
Polyunsaturated fat 8.844g 0.453g Pumpkin seeds
Tryptophan 0.326mg 0.083mg Pumpkin seeds
Threonine 0.683mg 0.297mg Pumpkin seeds
Isoleucine 0.956mg 0.311mg Pumpkin seeds
Leucine 1.572mg 0.563mg Pumpkin seeds
Lysine 1.386mg 0.484mg Pumpkin seeds
Methionine 0.417mg 0.106mg Pumpkin seeds
Phenylalanine 0.924mg 0.381mg Pumpkin seeds
Valine 1.491mg 0.369mg Pumpkin seeds
Histidine 0.515mg 0.196mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds French 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
12%
French beans
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
29%
French beans

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 3.587g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
French beans
French beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.