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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate; however, pumpkin seeds have more zinc, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Yardlong bean (Asparagus bean) raw has 63 times more vitamin C than pumpkin seeds. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Pumpkin seeds 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.
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%
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 less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
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%
~equal in Calcium ~55mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 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%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.056mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +1852.2%
Contains more ProteinProtein +562.5%
Contains more FatsFats +4750%
Contains more CarbsCarbs +543.7%
Contains more OtherOther +533.3%

Fat Type Comparison

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

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.