Pumpkin seeds vs. Winged bean — In-Depth Nutrition Comparison
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Important differences between pumpkin seeds and winged bean
- Pumpkin seeds have more zinc, magnesium, iron, potassium, and phosphorus; however, winged bean has more copper, vitamin B1, vitamin B3, and vitamin B2.
- Pumpkin seeds' daily need coverage for zinc is 81% more.
- Pumpkin seeds have 17 times more saturated fat than winged bean. Pumpkin seeds have 3.67g of saturated fat, while winged bean has 0.222g.
The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Winged bean tuber, raw.
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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.
| Contains more MagnesiumMagnesium | +991.7% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +56.8% |
| Contains more IronIron | +65.5% |
| Contains more ZincZinc | +641% |
| Contains more PhosphorusPhosphorus | +104.4% |
| Contains less SodiumSodium | -48.6% |
| Contains more CopperCopper | +100.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1014.7% |
| Contains more Vitamin B2Vitamin B2 | +186.5% |
| Contains more Vitamin B3Vitamin B3 | +473.4% |
| Contains more Vitamin B5Vitamin B5 | +107.1% |
| Contains more Vitamin B6Vitamin B6 | +102.7% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.39mg | 81% |
| Copper | 0.69mg | 1.386mg | 77% |
| Fiber | 18.4g | 74% | |
| Polyunsaturated fat | 8.844g | 0.174g | 58% |
| Magnesium | 262mg | 24mg | 57% |
| Vitamin B1 | 0.034mg | 0.379mg | 29% |
| Fats | 19.4g | 0.9g | 28% |
| Iron | 3.31mg | 2mg | 16% |
| Saturated fat | 3.67g | 0.222g | 16% |
| Calories | 446kcal | 148kcal | 15% |
| Protein | 18.55g | 11.6g | 14% |
| Monounsaturated fat | 6.032g | 0.234g | 14% |
| Potassium | 919mg | 586mg | 10% |
| Carbs | 53.75g | 28.1g | 9% |
| Vitamin B3 | 0.286mg | 1.64mg | 8% |
| Vitamin B2 | 0.052mg | 0.149mg | 7% |
| Phosphorus | 92mg | 45mg | 7% |
| Calcium | 55mg | 30mg | 3% |
| Vitamin B6 | 0.037mg | 0.075mg | 3% |
| Folate | 9µg | 19µg | 3% |
| Manganese | 0.496mg | 0.532mg | 2% |
| Selenium | 0.7µg | 1% | |
| Vitamin B5 | 0.056mg | 0.116mg | 1% |
| Sodium | 18mg | 35mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 28.1g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0.252mg | 0% |
| Threonine | 0.683mg | 0.451mg | 0% |
| Isoleucine | 0.956mg | 0.425mg | 0% |
| Leucine | 1.572mg | 0.64mg | 0% |
| Lysine | 1.386mg | 0.592mg | 0% |
| Methionine | 0.417mg | 0.143mg | 0% |
| Phenylalanine | 0.924mg | 0.451mg | 0% |
| Valine | 1.491mg | 0.599mg | 0% |
| Histidine | 0.515mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +59.9% |
| Contains more FatsFats | +2055.6% |
| Contains more CarbsCarbs | +91.3% |
| Contains more OtherOther | +90% |
| Contains more WaterWater | +1175.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +2477.8% |
| Contains more Poly. FatPolyunsaturated fat | +4982.8% |
| Contains less Sat. FatSaturated fat | -94% |