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  6. Winged beans vs. Pumpkin seeds

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 for 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.

Infographic

Winged beans vs Pumpkin seeds 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%
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.
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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged beans Pumpkin seeds DV% diff.
Zinc 1.44mg 10.3mg 81%
Fiber 18.4g 74%
Magnesium 54mg 262mg 50%
Polyunsaturated fat 1.551g 8.844g 49%
Manganese 1.199mg 0.496mg 31%
Vitamin B1 0.295mg 0.034mg 22%
Fats 5.84g 19.4g 21%
Potassium 280mg 919mg 19%
Protein 10.62g 18.55g 16%
Calories 147kcal 446kcal 15%
Carbs 14.94g 53.75g 13%
Iron 4.33mg 3.31mg 13%
Saturated fat 0.825g 3.67g 13%
Monounsaturated fat 2.153g 6.032g 10%
Calcium 142mg 55mg 9%
Phosphorus 153mg 92mg 9%
Copper 0.773mg 0.69mg 9%
Vitamin B2 0.129mg 0.052mg 6%
Selenium 2.9µg 5%
Vitamin B3 0.83mg 0.286mg 3%
Vitamin B5 0.156mg 0.056mg 2%
Vitamin B6 0.047mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 14.94g 35.35g N/A
Sodium 13mg 18mg 0%
Vitamin A 0µg 3µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.233mg 0.326mg 0%
Threonine 0.36mg 0.683mg 0%
Isoleucine 0.448mg 0.956mg 0%
Leucine 0.762mg 1.572mg 0%
Lysine 0.652mg 1.386mg 0%
Methionine 0.109mg 0.417mg 0%
Phenylalanine 0.436mg 0.924mg 0%
Valine 0.467mg 1.491mg 0%
Histidine 0.241mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
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
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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
20% 33% 48%
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%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.