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Yardlong bean (Asparagus bean) vs Pumpkin seed - In-Depth Nutrition Comparison

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Important differences between Yardlong bean (Asparagus bean) and Pumpkin seed

  • Yardlong bean (Asparagus bean) has more Vitamin C, Folate, and Vitamin B1, however Pumpkin seed has more Zinc, Copper, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 90% more.
  • Yardlong bean (Asparagus bean) has 63 times more Vitamin C than Pumpkin seed. Yardlong bean (Asparagus bean) has 18.8mg of Vitamin C, while Pumpkin seed has 0.3mg.
  • Yardlong bean (Asparagus bean) 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) vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -77.8%
Contains more Iron +604.3%
Contains more Magnesium +495.5%
Contains more Phosphorus +55.9%
Contains more Potassium +282.9%
Contains more Zinc +2683.8%
Contains more Copper +1337.5%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains less Sodium -77.8%
Contains more Iron +604.3%
Contains more Magnesium +495.5%
Contains more Phosphorus +55.9%
Contains more Potassium +282.9%
Contains more Zinc +2683.8%
Contains more Copper +1337.5%
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1295.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Contains more Folate +588.9%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +1295.2%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +43.4%
Contains more Folate +588.9%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Pumpkin seed Opinion
Net carbs 8.35g 35.35g Pumpkin seed
Protein 2.8g 18.55g Pumpkin seed
Fats 0.4g 19.4g Pumpkin seed
Carbs 8.35g 53.75g Pumpkin seed
Calories 47kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 50mg 55mg Pumpkin seed
Iron 0.47mg 3.31mg Pumpkin seed
Magnesium 44mg 262mg Pumpkin seed
Phosphorus 59mg 92mg Pumpkin seed
Potassium 240mg 919mg Pumpkin seed
Sodium 4mg 18mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 10.3mg Pumpkin seed
Copper 0.048mg 0.69mg Pumpkin seed
Vitamin A 865IU 62IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0.3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.034mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.052mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.286mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg 0.056mg Pumpkin seed
Vitamin B6 0.024mg 0.037mg Pumpkin seed
Folate 62µg 9µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.032mg 0.326mg Pumpkin seed
Threonine 0.104mg 0.683mg Pumpkin seed
Isoleucine 0.15mg 0.956mg Pumpkin seed
Leucine 0.2mg 1.572mg Pumpkin seed
Lysine 0.184mg 1.386mg Pumpkin seed
Methionine 0.04mg 0.417mg Pumpkin seed
Phenylalanine 0.154mg 0.924mg Pumpkin seed
Valine 0.162mg 1.491mg Pumpkin seed
Histidine 0.09mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.105g 3.67g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 6.032g Pumpkin seed
Polyunsaturated fat 0.169g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
4
Pumpkin seed
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
111%
Pumpkin seed
Carbohydrates
8%
Yardlong bean (Asparagus bean)
54%
Pumpkin seed
Fats
2%
Yardlong bean (Asparagus bean)
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.565g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.2)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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