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  6. Pumpkin seeds vs. Mothbeans

Pumpkin seeds vs. Mothbeans — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and mothbeans

  • Pumpkin seeds have more zinc, copper, magnesium, fats, protein, potassium, and carbs; however, mothbeans has more folate and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.
  • Pumpkin seeds have 35 times more fats than mothbeans. Pumpkin seeds have 19.4g of fats, while mothbeans has 0.55g.
  • Mothbeans is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seeds vs Mothbeans infographic
Infographic link

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.
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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more MagnesiumMagnesium +151.9%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +202.3%
Contains more CopperCopper +320.7%
Contains more ZincZinc +1645.8%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
~equal in Iron ~3.14mg
~equal in Manganese ~0.527mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +264.7%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +598.2%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more FolateFolate +1488.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mothbeans DV% diff.
Zinc 10.3mg 0.59mg 88%
Fiber 18.4g 74%
Copper 0.69mg 0.164mg 58%
Polyunsaturated fat 8.844g 0.256g 57%
Magnesium 262mg 104mg 38%
Folate 9µg 143µg 34%
Fats 19.4g 0.55g 29%
Protein 18.55g 7.81g 21%
Potassium 919mg 304mg 18%
Calories 446kcal 117kcal 16%
Saturated fat 3.67g 0.124g 16%
Monounsaturated fat 6.032g 0.044g 15%
Carbs 53.75g 20.96g 11%
Phosphorus 92mg 150mg 8%
Vitamin B1 0.034mg 0.124mg 8%
Vitamin B5 0.056mg 0.391mg 7%
Calcium 55mg 3mg 5%
Selenium 2.8µg 5%
Vitamin B6 0.037mg 0.093mg 4%
Iron 3.31mg 3.14mg 2%
Vitamin B2 0.052mg 0.023mg 2%
Vitamin B3 0.286mg 0.668mg 2%
Vitamin C 0.3mg 1mg 1%
Manganese 0.496mg 0.527mg 1%
Protein per 100 calories 4.2g 6.7g N/A
Calories per 10 g protein 240kcal 150kcal N/A
Weight per 100 calories 22g 85g N/A
Unsaturated / Saturated Fat ratio 4.1 2.4 N/A
Net carbs 35.35g 20.96g N/A
Sodium 18mg 10mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.05mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0.388mg 0%
Leucine 1.572mg 0.525mg 0%
Lysine 1.386mg 0.425mg 0%
Methionine 0.417mg 0.075mg 0%
Phenylalanine 0.924mg 0.35mg 0%
Valine 1.491mg 0.25mg 0%
Histidine 0.515mg 0.263mg 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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +137.5%
Contains more FatsFats +3427.3%
Contains more CarbsCarbs +156.4%
Contains more WaterWater +1438.4%

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% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +13609.1%
Contains more Poly. FatPolyunsaturated fat +3354.7%
Contains less Sat. FatSaturated fat -96.6%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.