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  6. Pumpkin seeds vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between pumpkin seeds and yardlong bean (Asparagus bean) raw

  • Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, and manganese; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Pumpkin seeds have 35 times more saturated fat than yardlong bean (Asparagus bean) raw. Pumpkin seeds have 3.67g of saturated fat, while yardlong bean (Asparagus bean) raw 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 seeds vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +495.5%
Contains more PotassiumPotassium +282.9%
Contains more IronIron +604.3%
Contains more CopperCopper +1337.5%
Contains more ZincZinc +2683.8%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +142%
Contains less SodiumSodium -77.8%
~equal in Calcium ~50mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +43.4%
Contains more FolateFolate +588.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Yardlong bean (Asparagus bean) raw DV% diff.
Zinc 10.3mg 0.37mg 90%
Fiber 18.4g 74%
Copper 0.69mg 0.048mg 71%
Polyunsaturated fat 8.844g 0.169g 58%
Magnesium 262mg 44mg 52%
Iron 3.31mg 0.47mg 36%
Protein 18.55g 2.8g 32%
Fats 19.4g 0.4g 29%
Vitamin C 0.3mg 18.8mg 21%
Calories 446kcal 47kcal 20%
Potassium 919mg 240mg 20%
Saturated fat 3.67g 0.105g 16%
Carbs 53.75g 8.35g 15%
Monounsaturated fat 6.032g 0.036g 15%
Manganese 0.496mg 0.205mg 13%
Folate 9µg 62µg 13%
Vitamin B1 0.034mg 0.107mg 6%
Phosphorus 92mg 59mg 5%
Vitamin B2 0.052mg 0.11mg 4%
Vitamin A 3µg 43µg 4%
Selenium 1.5µg 3%
Calcium 55mg 50mg 1%
Vitamin B3 0.286mg 0.41mg 1%
Vitamin B6 0.037mg 0.024mg 1%
Sodium 18mg 4mg 1%
Net carbs 35.35g 8.35g N/A
Vitamin B5 0.056mg 0.055mg 0%
Tryptophan 0.326mg 0.032mg 0%
Threonine 0.683mg 0.104mg 0%
Isoleucine 0.956mg 0.15mg 0%
Leucine 1.572mg 0.2mg 0%
Lysine 1.386mg 0.184mg 0%
Methionine 0.417mg 0.04mg 0%
Phenylalanine 0.924mg 0.154mg 0%
Valine 1.491mg 0.162mg 0%
Histidine 0.515mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +562.5%
Contains more FatsFats +4750%
Contains more CarbsCarbs +543.7%
Contains more OtherOther +533.3%
Contains more WaterWater +1852.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +5133.1%
Contains less Sat. FatSaturated fat -97.1%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Yardlong bean (Asparagus bean) raw - 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.