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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +65.5%
Contains more Calcium +83.3%
Contains more Potassium +56.8%
Contains more Magnesium +991.7%
Contains more Zinc +641%
Contains more Phosphorus +104.4%
Contains less Sodium -48.6%
Contains more Copper +100.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +65.5%
Contains more Calcium +83.3%
Contains more Potassium +56.8%
Contains more Magnesium +991.7%
Contains more Zinc +641%
Contains more Phosphorus +104.4%
Contains less Sodium -48.6%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
111%
Pumpkin seed
70%
Winged bean
Carbohydrates
54%
Pumpkin seed
28%
Winged bean
Fats
90%
Pumpkin seed
4%
Winged bean

Comparison summary table

Pay attention at 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 Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Winged bean Opinion
Calories 446 148 Pumpkin seed
Protein 18.55 11.6 Pumpkin seed
Fats 19.4 0.9 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 28.1 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2 Pumpkin seed
Calcium 55 30 Pumpkin seed
Potassium 919 586 Pumpkin seed
Magnesium 262 24 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 1.386 Winged bean
Zinc 10.3 1.39 Pumpkin seed
Starch
Phosphorus 92 45 Pumpkin seed
Sodium 18 35 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.379 Winged bean
Vitamin B2 0.052 0.149 Winged bean
Vitamin B3 0.286 1.64 Winged bean
Vitamin B5 0.056 0.116 Winged bean
Vitamin B6 0.037 0.075 Winged bean
Vitamin B12 0 0
Vitamin K
Folate 9 19 Winged bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.222 Winged bean
Monounsaturated Fat 6.032 0.234 Pumpkin seed
Polyunsaturated fat 8.844 0.174 Pumpkin seed
Tryptophan 0.326 0.252 Pumpkin seed
Threonine 0.683 0.451 Pumpkin seed
Isoleucine 0.956 0.425 Pumpkin seed
Leucine 1.572 0.64 Pumpkin seed
Lysine 1.386 0.592 Pumpkin seed
Methionine 0.417 0.143 Pumpkin seed
Phenylalanine 0.924 0.451 Pumpkin seed
Valine 1.491 0.599 Pumpkin seed
Histidine 0.515 0.241 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.