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  6. Pumpkin seed vs. Winged bean

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
7
:
3
Winged bean
Winged bean
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%
Equal in Manganese - 0.532
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
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%
Equal in Manganese - 0.532

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 bean
Winged bean
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%
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 bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Winged bean
Winged bean
Contains more Protein +59.9%
Contains more Fats +2055.6%
Contains more Carbs +91.3%
Contains more Other +90%
Contains more Water +1175.6%
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 bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +59.9%
Contains more Fats +2055.6%
Contains more Carbs +91.3%
Contains more Other +90%
Contains more Water +1175.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +2477.8%
Contains more Polyunsaturated fat +4982.8%
Contains less Saturated Fat -94%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +2477.8%
Contains more Polyunsaturated fat +4982.8%
Contains less Saturated Fat -94%

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 bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals 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
Fiber 18.4g 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
Manganese 0.496mg 0.532mg Winged bean
Selenium 0.7µg Winged bean
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.379mg 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
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
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

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
17%
Winged bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
75%
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 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 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.