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Pumpkin seed vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Winged bean

  • Pumpkin seed has more Zinc, Magnesium, Iron, Potassium, and Phosphorus, however Winged bean has more Copper, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Pumpkin seed has 17 times more Saturated Fat than Winged bean. Pumpkin seed has 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.

Infographic

Pumpkin seed vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +83.3%
Contains more Iron +65.5%
Contains more Magnesium +991.7%
Contains more Phosphorus +104.4%
Contains more Potassium +56.8%
Contains less Sodium -48.6%
Contains more Zinc +641%
Contains more Copper +100.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +83.3%
Contains more Iron +65.5%
Contains more Magnesium +991.7%
Contains more Phosphorus +104.4%
Contains more Potassium +56.8%
Contains less Sodium -48.6%
Contains more Zinc +641%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +102.7%
Contains more Folate +111.1%
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%
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +102.7%
Contains more Folate +111.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Winged bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Winged bean Opinion
Net carbs 35.35g 28.1g Pumpkin seed
Protein 18.55g 11.6g Pumpkin seed
Fats 19.4g 0.9g Pumpkin seed
Carbs 53.75g 28.1g Pumpkin seed
Calories 446kcal 148kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 30mg Pumpkin seed
Iron 3.31mg 2mg Pumpkin seed
Magnesium 262mg 24mg Pumpkin seed
Phosphorus 92mg 45mg Pumpkin seed
Potassium 919mg 586mg Pumpkin seed
Sodium 18mg 35mg Pumpkin seed
Zinc 10.3mg 1.39mg Pumpkin seed
Copper 0.69mg 1.386mg Winged bean
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.379mg Winged bean
Vitamin B2 0.052mg 0.149mg Winged bean
Vitamin B3 0.286mg 1.64mg Winged bean
Vitamin B5 0.056mg 0.116mg Winged bean
Vitamin B6 0.037mg 0.075mg Winged bean
Folate 9µg 19µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.252mg Pumpkin seed
Threonine 0.683mg 0.451mg Pumpkin seed
Isoleucine 0.956mg 0.425mg Pumpkin seed
Leucine 1.572mg 0.64mg Pumpkin seed
Lysine 1.386mg 0.592mg Pumpkin seed
Methionine 0.417mg 0.143mg Pumpkin seed
Phenylalanine 0.924mg 0.451mg Pumpkin seed
Valine 1.491mg 0.599mg Pumpkin seed
Histidine 0.515mg 0.241mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.222g Winged bean
Monounsaturated Fat 6.032g 0.234g Pumpkin seed
Polyunsaturated fat 8.844g 0.174g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
17
Winged bean
Mineral Summary Score
120
Pumpkin seed
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
70%
Winged bean
Carbohydrates
54%
Pumpkin seed
28%
Winged bean
Fats
90%
Pumpkin seed
4%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.448g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.7)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.