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Pumpkin seed vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Yardlong bean (Asparagus bean)

  • Pumpkin seed has more Zinc, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus, while Yardlong bean (Asparagus bean) has more Vitamin C, and Folate.
  • Pumpkin seed covers your daily need of Zinc 90% more than Yardlong bean (Asparagus bean).
  • Pumpkin seed contains 141 times more Saturated Fat than Yardlong bean (Asparagus bean). While Pumpkin seed contains 3.67g of Saturated Fat, Yardlong bean (Asparagus bean) contains only 0.026g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Pumpkin seed vs Yardlong bean (Asparagus 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +25%
Contains more Iron +237.8%
Contains more Magnesium +523.8%
Contains more Phosphorus +61.4%
Contains more Potassium +216.9%
Contains more Zinc +2761.1%
Contains more Copper +1368.1%
Contains more Manganese +146.8%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +25%
Contains more Iron +237.8%
Contains more Magnesium +523.8%
Contains more Phosphorus +61.4%
Contains more Potassium +216.9%
Contains more Zinc +2761.1%
Contains more Copper +1368.1%
Contains more Manganese +146.8%
Contains less Sodium -77.8%

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 B6 +54.2%
Contains more Vitamin A +625.8%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B3 +120.3%
Contains more Folate +400%
Equal in Vitamin B5 - 0.051
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +625.8%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B3 +120.3%
Contains more Folate +400%
Equal in Vitamin B5 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +633.2%
Contains more Fats +19300%
Contains more Carbs +485.5%
Contains more Other +427.8%
Contains more Water +1843.8%
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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +633.2%
Contains more Fats +19300%
Contains more Carbs +485.5%
Contains more Other +427.8%
Contains more Water +1843.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +20957.1%
Contains less Saturated Fat -99.3%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +20957.1%
Contains less Saturated Fat -99.3%

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 Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Yardlong bean (Asparagus bean) Opinion
Net carbs 35.35g 9.18g Pumpkin seed
Protein 18.55g 2.53g Pumpkin seed
Fats 19.4g 0.1g Pumpkin seed
Carbs 53.75g 9.18g Pumpkin seed
Calories 446kcal 47kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 55mg 44mg Pumpkin seed
Iron 3.31mg 0.98mg Pumpkin seed
Magnesium 262mg 42mg Pumpkin seed
Phosphorus 92mg 57mg Pumpkin seed
Potassium 919mg 290mg Pumpkin seed
Sodium 18mg 4mg Yardlong bean (Asparagus bean)
Zinc 10.3mg 0.36mg Pumpkin seed
Copper 0.69mg 0.047mg Pumpkin seed
Manganese 0.496mg 0.201mg Pumpkin seed
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 62IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 3µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 0.3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.034mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.052mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.286mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.056mg 0.051mg Pumpkin seed
Vitamin B6 0.037mg 0.024mg Pumpkin seed
Folate 9µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.326mg 0.029mg Pumpkin seed
Threonine 0.683mg 0.094mg Pumpkin seed
Isoleucine 0.956mg 0.135mg Pumpkin seed
Leucine 1.572mg 0.18mg Pumpkin seed
Lysine 1.386mg 0.166mg Pumpkin seed
Methionine 0.417mg 0.036mg Pumpkin seed
Phenylalanine 0.924mg 0.139mg Pumpkin seed
Valine 1.491mg 0.146mg Pumpkin seed
Histidine 0.515mg 0.082mg Pumpkin seed
Saturated Fat 3.67g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 6.032g 0.009g Pumpkin seed
Polyunsaturated fat 8.844g 0.042g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
103%
Pumpkin seed
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.644g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.2)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
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

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.