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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 Potassium +282.9%
Contains more Magnesium +495.5%
Contains more Copper +1337.5%
Contains more Zinc +2683.8%
Contains more Phosphorus +55.9%
Contains less Sodium -77.8%
Equal in Calcium - 50
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +604.3%
Contains more Potassium +282.9%
Contains more Magnesium +495.5%
Contains more Copper +1337.5%
Contains more Zinc +2683.8%
Contains more Phosphorus +55.9%
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 C +6166.7%
Contains more Vitamin A +1295.2%
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 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 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B6 +54.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin A +1295.2%
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 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 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Yardlong bean (Asparagus 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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

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

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.