Pumpkin seeds vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and yardlong beans

Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, and manganese, while yardlong beans has more vitamin C, folate, and vitamin A.
Pumpkin seeds cover your daily need for zinc, 90% more than yardlong beans.
Pumpkin seeds contain 141 times more saturated fat than yardlong beans. While pumpkin seeds contain 3.67g of saturated fat, yardlong beans 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.

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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.

Pumpkin seeds

Yardlong beans

Contains more MagnesiumMagnesium	+523.8%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+216.9%
Contains more IronIron	+237.8%
Contains more CopperCopper	+1368.1%
Contains more ZincZinc	+2761.1%
Contains more PhosphorusPhosphorus	+61.4%
Contains more ManganeseManganese	+146.8%

Contains less SodiumSodium

-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.

Pumpkin seeds

Yardlong beans

Contains more Vitamin B6Vitamin B6

+54.2%

Contains more Vitamin CVitamin C	+5300%
Contains more Vitamin AVitamin A	+666.7%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+90.4%
Contains more Vitamin B3Vitamin B3	+120.3%
Contains more FolateFolate	+400%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.051mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.36mg	90%
Fiber	18.4g		74%
Copper	0.69mg	0.047mg	71%
Polyunsaturated fat	8.844g	0.042g	59%
Magnesium	262mg	42mg	52%
Protein	18.55g	2.53g	32%
Fats	19.4g	0.1g	30%
Iron	3.31mg	0.98mg	29%
Calories	446kcal	47kcal	20%
Potassium	919mg	290mg	19%
Vitamin C	0.3mg	16.2mg	18%
Saturated fat	3.67g	0.026g	17%
Monounsaturated fat	6.032g	0.009g	15%
Carbs	53.75g	9.18g	15%
Manganese	0.496mg	0.201mg	13%
Folate	9µg	45µg	9%
Phosphorus	92mg	57mg	5%
Vitamin B2	0.052mg	0.099mg	4%
Vitamin B1	0.034mg	0.085mg	4%
Selenium		1.5µg	3%
Vitamin B3	0.286mg	0.63mg	2%
Vitamin A	3µg	23µg	2%
Vitamin B6	0.037mg	0.024mg	1%
Sodium	18mg	4mg	1%
Calcium	55mg	44mg	1%
Net carbs	35.35g	9.18g	N/A
Vitamin B5	0.056mg	0.051mg	0%
Tryptophan	0.326mg	0.029mg	0%
Threonine	0.683mg	0.094mg	0%
Isoleucine	0.956mg	0.135mg	0%
Leucine	1.572mg	0.18mg	0%
Lysine	1.386mg	0.166mg	0%
Methionine	0.417mg	0.036mg	0%
Phenylalanine	0.924mg	0.139mg	0%
Valine	1.491mg	0.146mg	0%
Histidine	0.515mg	0.082mg	0%