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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, potassium, and calcium; however, mothbeans has more folate, phosphorus, vitamin B1, and vitamin B5.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.
  • Pumpkin seeds have 30 times more saturated fat than mothbeans. Pumpkin seeds have 3.67g of saturated fat, while mothbeans has 0.124g.

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

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 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%
~equal in Iron ~3.14mg
~equal in Manganese ~0.527mg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%
Vitamin B1 0.034mg 0.124mg 8%
Phosphorus 92mg 150mg 8%
Vitamin B5 0.056mg 0.391mg 7%
Selenium 2.8µg 5%
Calcium 55mg 3mg 5%
Vitamin B6 0.037mg 0.093mg 4%
Vitamin B2 0.052mg 0.023mg 2%
Vitamin B3 0.286mg 0.668mg 2%
Iron 3.31mg 3.14mg 2%
Vitamin C 0.3mg 1mg 1%
Manganese 0.496mg 0.527mg 1%
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 OtherOther +162.1%
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.