Winged beans vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are Winged beans and Pumpkin seeds different?
- Winged beans is higher in Manganese, Vitamin B1, Iron, Copper, Phosphorus, and Calcium, however, Pumpkin seeds are richer in Zinc, Magnesium, and Potassium.
- Daily need coverage for Zinc from Pumpkin seeds is 81% higher.
- Winged beans contains 9 times more Vitamin B1 than Pumpkin seeds. While Winged beans contains 0.295mg of Vitamin B1, Pumpkin seeds contain only 0.034mg.
- Winged beans has less Saturated Fat.
Winged beans, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
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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 CalciumCalcium | +158.2% |
| Contains more IronIron | +30.8% |
| Contains more CopperCopper | +12% |
| Contains more PhosphorusPhosphorus | +66.3% |
| Contains less SodiumSodium | -27.8% |
| Contains more ManganeseManganese | +141.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +385.2% |
| Contains more PotassiumPotassium | +228.2% |
| Contains more ZincZinc | +615.3% |
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 B1Vitamin B1 | +767.6% |
| Contains more Vitamin B2Vitamin B2 | +148.1% |
| Contains more Vitamin B3Vitamin B3 | +190.2% |
| Contains more Vitamin B5Vitamin B5 | +178.6% |
| Contains more Vitamin B6Vitamin B6 | +27% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1393.1% |
| Contains more ProteinProtein | +74.7% |
| Contains more FatsFats | +232.2% |
| Contains more CarbsCarbs | +259.8% |
| Contains more OtherOther | +169.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.825 g
Monounsaturated Fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated Fat | -77.5% |
| Contains more Mono. FatMonounsaturated Fat | +180.2% |
| Contains more Poly. FatPolyunsaturated fat | +470.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 147kcal | 446kcal |
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| Protein | 10.62g | 18.55g |
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| Fats | 5.84g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 14.94g | 35.35g |
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| Carbs | 14.94g | 53.75g |
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| Magnesium | 54mg | 262mg |
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| Calcium | 142mg | 55mg |
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| Potassium | 280mg | 919mg |
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| Iron | 4.33mg | 3.31mg |
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| Fiber | 18.4g |
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| Copper | 0.773mg | 0.69mg |
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| Zinc | 1.44mg | 10.3mg |
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| Phosphorus | 153mg | 92mg |
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| Sodium | 13mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Manganese | 1.199mg | 0.496mg |
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| Selenium | 2.9µg |
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| Vitamin B1 | 0.295mg | 0.034mg |
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| Vitamin B2 | 0.129mg | 0.052mg |
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| Vitamin B3 | 0.83mg | 0.286mg |
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| Vitamin B5 | 0.156mg | 0.056mg |
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| Vitamin B6 | 0.047mg | 0.037mg |
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| Folate | 10µg | 9µg |
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| Saturated Fat | 0.825g | 3.67g |
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| Monounsaturated Fat | 2.153g | 6.032g |
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| Polyunsaturated fat | 1.551g | 8.844g |
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| Tryptophan | 0.233mg | 0.326mg |
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| Threonine | 0.36mg | 0.683mg |
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| Isoleucine | 0.448mg | 0.956mg |
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| Leucine | 0.762mg | 1.572mg |
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| Lysine | 0.652mg | 1.386mg |
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| Methionine | 0.109mg | 0.417mg |
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| Phenylalanine | 0.436mg | 0.924mg |
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| Valine | 0.467mg | 1.491mg |
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| Histidine | 0.241mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
4%
Minerals Daily Need Coverage Score
80%
103%
Comparison summary
Which food contains less Sodium?
Winged beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Winged beans is lower in Saturated Fat (difference - 2.845g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Winged beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.