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  6. Pumpkin seed vs. Winged beans

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

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How are Pumpkin seed and Winged beans different?

  • Pumpkin seed is higher in Zinc, Magnesium, and Potassium, however, Winged beans is richer in Manganese, Vitamin B1, Iron, Copper, Phosphorus, and Calcium.
  • Daily need coverage for Zinc from Pumpkin seed is 81% higher.
  • Pumpkin seed contains 5 times more Magnesium than Winged beans. While Pumpkin seed contains 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.

Infographic

Pumpkin seed vs Winged 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.
Pumpkin seed
Pumpkin seed
3
:
7
Winged beans
Winged beans
Contains more Magnesium +385.2%
Contains more Potassium +228.2%
Contains more Zinc +615.3%
Contains more Calcium +158.2%
Contains more Iron +30.8%
Contains more Phosphorus +66.3%
Contains less Sodium -27.8%
Contains more Copper +12%
Contains more Manganese +141.7%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Magnesium +385.2%
Contains more Potassium +228.2%
Contains more Zinc +615.3%
Contains more Calcium +158.2%
Contains more Iron +30.8%
Contains more Phosphorus +66.3%
Contains less Sodium -27.8%
Contains more Copper +12%
Contains more Manganese +141.7%

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.
Pumpkin seed
Pumpkin seed
2
:
6
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +767.6%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +190.2%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +27%
Contains more Folate +11.1%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +767.6%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +190.2%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +27%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Winged beans
Winged beans
Contains more Protein +74.7%
Contains more Fats +232.2%
Contains more Carbs +259.8%
Contains more Other +169.5%
Contains more Water +1393.1%
Pumpkin seed
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
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +74.7%
Contains more Fats +232.2%
Contains more Carbs +259.8%
Contains more Other +169.5%
Contains more Water +1393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Winged beans
Winged beans
Contains more Monounsaturated Fat +180.2%
Contains more Polyunsaturated fat +470.2%
Contains less Saturated Fat -77.5%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Monounsaturated Fat +180.2%
Contains more Polyunsaturated fat +470.2%
Contains less Saturated Fat -77.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Winged beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Winged beans Opinion
Net carbs 35.35g 14.94g Pumpkin seed
Protein 18.55g 10.62g Pumpkin seed
Fats 19.4g 5.84g Pumpkin seed
Carbs 53.75g 14.94g Pumpkin seed
Calories 446kcal 147kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 55mg 142mg Winged beans
Iron 3.31mg 4.33mg Winged beans
Magnesium 262mg 54mg Pumpkin seed
Phosphorus 92mg 153mg Winged beans
Potassium 919mg 280mg Pumpkin seed
Sodium 18mg 13mg Winged beans
Zinc 10.3mg 1.44mg Pumpkin seed
Copper 0.69mg 0.773mg Winged beans
Manganese 0.496mg 1.199mg Winged beans
Selenium 2.9µg Winged beans
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.295mg Winged beans
Vitamin B2 0.052mg 0.129mg Winged beans
Vitamin B3 0.286mg 0.83mg Winged beans
Vitamin B5 0.056mg 0.156mg Winged beans
Vitamin B6 0.037mg 0.047mg Winged beans
Folate 9µg 10µg Winged beans
Tryptophan 0.326mg 0.233mg Pumpkin seed
Threonine 0.683mg 0.36mg Pumpkin seed
Isoleucine 0.956mg 0.448mg Pumpkin seed
Leucine 1.572mg 0.762mg Pumpkin seed
Lysine 1.386mg 0.652mg Pumpkin seed
Methionine 0.417mg 0.109mg Pumpkin seed
Phenylalanine 0.924mg 0.436mg Pumpkin seed
Valine 1.491mg 0.467mg Pumpkin seed
Histidine 0.515mg 0.241mg Pumpkin seed
Saturated Fat 3.67g 0.825g Winged beans
Monounsaturated Fat 6.032g 2.153g Pumpkin seed
Polyunsaturated fat 8.844g 1.551g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
12%
Winged beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
80%
Winged beans

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 2.845g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Winged beans
Winged beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.