Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Winged beans

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

Compare

How are pumpkin seeds and winged beans different?

  • Pumpkin seeds are 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 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.

Infographic

Pumpkin seeds 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.
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 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 Winged beans 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%
Phosphorus 92mg 153mg 9%
Copper 0.69mg 0.773mg 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%
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%

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
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 ProteinProtein +74.7%
Contains more FatsFats +232.2%
Contains more CarbsCarbs +259.8%
Contains more OtherOther +169.5%
Contains more WaterWater +1393.1%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Mono. FatMonounsaturated fat +180.2%
Contains more Poly. FatPolyunsaturated fat +470.2%
Contains less Sat. FatSaturated fat -77.5%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Winged beans
Winged beans vs Corn raw
Corn raw
Winged beans
Winged beans vs Green bean raw
Green bean raw
Winged beans
Winged beans vs Beetroot
Beetroot

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. 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.