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  6. Winged bean vs. Pumpkin seed

Winged bean vs. Pumpkin seed — In-Depth Nutrition Comparison

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Important differences between Winged bean and Pumpkin seed

  • Winged bean has more Copper, Vitamin B1, Vitamin B3, and Vitamin B2, however, Pumpkin seed has more Zinc, Magnesium, Iron, Potassium, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Winged bean has 11 times more Vitamin B1 than Pumpkin seed. Winged bean has 0.379mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Winged bean is lower in Saturated Fat.

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

Infographic

Winged bean vs Pumpkin seed infographic
Infographic link

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.
Winged bean
Winged bean
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Copper +100.9%
Contains more Calcium +83.3%
Contains more Iron +65.5%
Contains more Magnesium +991.7%
Contains more Phosphorus +104.4%
Contains more Potassium +56.8%
Contains less Sodium -48.6%
Contains more Zinc +641%
Equal in Manganese - 0.496
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Copper +100.9%
Contains more Calcium +83.3%
Contains more Iron +65.5%
Contains more Magnesium +991.7%
Contains more Phosphorus +104.4%
Contains more Potassium +56.8%
Contains less Sodium -48.6%
Contains more Zinc +641%
Equal in Manganese - 0.496

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.
Winged bean
Winged bean
6
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +102.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Pumpkin seed
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%
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +102.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1175.6%
Contains more Protein +59.9%
Contains more Fats +2055.6%
Contains more Carbs +91.3%
Contains more Other +90%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Pumpkin seed
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 Water +1175.6%
Contains more Protein +59.9%
Contains more Fats +2055.6%
Contains more Carbs +91.3%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +2477.8%
Contains more Polyunsaturated fat +4982.8%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +2477.8%
Contains more Polyunsaturated fat +4982.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Pumpkin seed
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Pumpkin seed Opinion
Net carbs 28.1g 35.35g Pumpkin seed
Protein 11.6g 18.55g Pumpkin seed
Fats 0.9g 19.4g Pumpkin seed
Carbs 28.1g 53.75g Pumpkin seed
Calories 148kcal 446kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 30mg 55mg Pumpkin seed
Iron 2mg 3.31mg Pumpkin seed
Magnesium 24mg 262mg Pumpkin seed
Phosphorus 45mg 92mg Pumpkin seed
Potassium 586mg 919mg Pumpkin seed
Sodium 35mg 18mg Pumpkin seed
Zinc 1.39mg 10.3mg Pumpkin seed
Copper 1.386mg 0.69mg Winged bean
Manganese 0.532mg 0.496mg Winged bean
Selenium 0.7µg Winged bean
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.379mg 0.034mg Winged bean
Vitamin B2 0.149mg 0.052mg Winged bean
Vitamin B3 1.64mg 0.286mg Winged bean
Vitamin B5 0.116mg 0.056mg Winged bean
Vitamin B6 0.075mg 0.037mg Winged bean
Folate 19µg 9µg Winged bean
Tryptophan 0.252mg 0.326mg Pumpkin seed
Threonine 0.451mg 0.683mg Pumpkin seed
Isoleucine 0.425mg 0.956mg Pumpkin seed
Leucine 0.64mg 1.572mg Pumpkin seed
Lysine 0.592mg 1.386mg Pumpkin seed
Methionine 0.143mg 0.417mg Pumpkin seed
Phenylalanine 0.451mg 0.924mg Pumpkin seed
Valine 0.599mg 1.491mg Pumpkin seed
Histidine 0.241mg 0.515mg Pumpkin seed
Saturated Fat 0.222g 3.67g Winged bean
Monounsaturated Fat 0.234g 6.032g Pumpkin seed
Polyunsaturated fat 0.174g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
75%
Winged bean
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.448g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.7)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 17mg)
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)
Which food is richer in minerals?
?
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.

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Pumpkin seed - 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.