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

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How are pumpkin seeds and winged beans different?

Pumpkin seeds are higher in zinc, magnesium, fats, protein, potassium, and carbs; however, winged beans is richer in manganese, vitamin B1, and iron.
Daily need coverage for zinc for pumpkin seeds is 81% higher.
Pumpkin seeds contain 5 times more magnesium than winged beans. While pumpkin seeds contain 262mg of magnesium, winged beans contains only 54mg.
Winged beans has less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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

Winged beans

Contains more MagnesiumMagnesium	+385.2%
Contains more PotassiumPotassium	+228.2%
Contains more ZincZinc	+615.3%

Contains more CalciumCalcium	+158.2%
Contains more IronIron	+30.8%
Contains more CopperCopper	+12%
Contains more PhosphorusPhosphorus	+66.3%
Contains less SodiumSodium	-27.8%
Contains more ManganeseManganese	+141.7%
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

Winged beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin B1Vitamin B1	+767.6%
Contains more Vitamin B2Vitamin B2	+148.1%
Contains more Vitamin B3Vitamin B3	+190.2%
Contains more Vitamin B5Vitamin B5	+178.6%
Contains more Vitamin B6Vitamin B6	+27%
Contains more FolateFolate	+11.1%

~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			DV% diff.
Zinc	10.3mg	1.44mg	81%
Fiber	18.4g		74%
Magnesium	262mg	54mg	50%
Polyunsaturated fat	8.844g	1.551g	49%
Manganese	0.496mg	1.199mg	31%
Vitamin B1	0.034mg	0.295mg	22%
Fats	19.4g	5.84g	21%
Potassium	919mg	280mg	19%
Protein	18.55g	10.62g	16%
Calories	446kcal	147kcal	15%
Carbs	53.75g	14.94g	13%
Iron	3.31mg	4.33mg	13%
Saturated fat	3.67g	0.825g	13%
Monounsaturated fat	6.032g	2.153g	10%
Calcium	55mg	142mg	9%
Copper	0.69mg	0.773mg	9%
Phosphorus	92mg	153mg	9%
Vitamin B2	0.052mg	0.129mg	6%
Selenium		2.9µg	5%
Vitamin B3	0.286mg	0.83mg	3%
Vitamin B5	0.056mg	0.156mg	2%
Vitamin B6	0.037mg	0.047mg	1%
Protein per 100 calories	4.2g	7.2g	N/A
Calories per 10 g protein	240kcal	138kcal	N/A
Weight per 100 calories	22g	68g	N/A
Unsaturated / Saturated Fat ratio	4.1	4.5	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	14.94g	N/A
Sodium	18mg	13mg	0%
Vitamin A	3µg	0µg	0%
Folate	9µg	10µg	0%
Tryptophan	0.326mg	0.233mg	0%
Threonine	0.683mg	0.36mg	0%
Isoleucine	0.956mg	0.448mg	0%
Leucine	1.572mg	0.762mg	0%
Lysine	1.386mg	0.652mg	0%
Methionine	0.417mg	0.109mg	0%
Phenylalanine	0.924mg	0.436mg	0%
Valine	1.491mg	0.467mg	0%
Histidine	0.515mg	0.241mg	0%