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

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Important differences between Pumpkin seed and Yardlong bean (Asparagus bean)

  • Pumpkin seed has more Zinc, Copper, Magnesium, Iron, Potassium, and Manganese, however Yardlong bean (Asparagus bean) has more Vitamin C, Folate, and Vitamin B1.
  • Pumpkin seed's daily need coverage for Zinc is 90% more.
  • Pumpkin seed has 35 times more Saturated Fat than Yardlong bean (Asparagus bean). Pumpkin seed has 3.67g of Saturated Fat, while Yardlong bean (Asparagus bean) has 0.105g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Yardlong bean, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +604.3%
Contains more Magnesium +495.5%
Contains more Phosphorus +55.9%
Contains more Potassium +282.9%
Contains more Zinc +2683.8%
Contains more Copper +1337.5%
Contains less Sodium -77.8%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +604.3%
Contains more Magnesium +495.5%
Contains more Phosphorus +55.9%
Contains more Potassium +282.9%
Contains more Zinc +2683.8%
Contains more Copper +1337.5%
Contains less Sodium -77.8%
Equal in Calcium - 50

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 B6 +54.2%
Contains more Vitamin A +1295.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Contains more Folate +588.9%
Equal in Vitamin B5 - 0.055
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +1295.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Contains more Folate +588.9%
Equal in Vitamin B5 - 0.055

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 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 8.35g Pumpkin seed
Protein 18.55g 2.8g Pumpkin seed
Fats 19.4g 0.4g Pumpkin seed
Carbs 53.75g 8.35g Pumpkin seed
Calories 446kcal 47kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 50mg Pumpkin seed
Iron 3.31mg 0.47mg Pumpkin seed
Magnesium 262mg 44mg Pumpkin seed
Phosphorus 92mg 59mg Pumpkin seed
Potassium 919mg 240mg Pumpkin seed
Sodium 18mg 4mg Yardlong bean (Asparagus bean)
Zinc 10.3mg 0.37mg Pumpkin seed
Copper 0.69mg 0.048mg Pumpkin seed
Vitamin A 62IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.034mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.052mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.286mg 0.41mg Yardlong bean (Asparagus bean)
Vitamin B5 0.056mg 0.055mg Pumpkin seed
Vitamin B6 0.037mg 0.024mg Pumpkin seed
Folate 9µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.032mg Pumpkin seed
Threonine 0.683mg 0.104mg Pumpkin seed
Isoleucine 0.956mg 0.15mg Pumpkin seed
Leucine 1.572mg 0.2mg Pumpkin seed
Lysine 1.386mg 0.184mg Pumpkin seed
Methionine 0.417mg 0.04mg Pumpkin seed
Phenylalanine 0.924mg 0.154mg Pumpkin seed
Valine 1.491mg 0.162mg Pumpkin seed
Histidine 0.515mg 0.09mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 6.032g 0.036g Pumpkin seed
Polyunsaturated fat 8.844g 0.169g 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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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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
120
Pumpkin seed
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
54%
Pumpkin seed
8%
Yardlong bean (Asparagus bean)
Fats
90%
Pumpkin seed
2%
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 - 3.565g)
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

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.