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  6. Yardlong bean (Asparagus bean) vs. Pumpkin seed

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

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Summary of differences between Yardlong bean (Asparagus bean) and Pumpkin seed

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Folate, while Pumpkin seed has more Zinc, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed covers your daily need of Zinc 90% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 54 times more Vitamin C than Pumpkin seed. While Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, Pumpkin seed contains only 0.3mg.
  • The amount of Saturated Fat in Yardlong bean (Asparagus bean) is lower.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Pumpkin seed
Pumpkin seed
Contains less Sodium -77.8%
Contains more Calcium +25%
Contains more Iron +237.8%
Contains more Magnesium +523.8%
Contains more Phosphorus +61.4%
Contains more Potassium +216.9%
Contains more Zinc +2761.1%
Contains more Copper +1368.1%
Contains more Manganese +146.8%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains less Sodium -77.8%
Contains more Calcium +25%
Contains more Iron +237.8%
Contains more Magnesium +523.8%
Contains more Phosphorus +61.4%
Contains more Potassium +216.9%
Contains more Zinc +2761.1%
Contains more Copper +1368.1%
Contains more Manganese +146.8%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
6
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +625.8%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B3 +120.3%
Contains more Folate +400%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 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 A +625.8%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B3 +120.3%
Contains more Folate +400%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B5 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1843.8%
Contains more Protein +633.2%
Contains more Fats +19300%
Contains more Carbs +485.5%
Contains more Other +427.8%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +1843.8%
Contains more Protein +633.2%
Contains more Fats +19300%
Contains more Carbs +485.5%
Contains more Other +427.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +20957.1%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 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 -99.3%
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +20957.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 9.18g 35.35g Pumpkin seed
Protein 2.53g 18.55g Pumpkin seed
Fats 0.1g 19.4g Pumpkin seed
Carbs 9.18g 53.75g Pumpkin seed
Calories 47kcal 446kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 44mg 55mg Pumpkin seed
Iron 0.98mg 3.31mg Pumpkin seed
Magnesium 42mg 262mg Pumpkin seed
Phosphorus 57mg 92mg Pumpkin seed
Potassium 290mg 919mg Pumpkin seed
Sodium 4mg 18mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 10.3mg Pumpkin seed
Copper 0.047mg 0.69mg Pumpkin seed
Manganese 0.201mg 0.496mg Pumpkin seed
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 62IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 3µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0.3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.034mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.052mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.286mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.056mg Pumpkin seed
Vitamin B6 0.024mg 0.037mg Pumpkin seed
Folate 45µg 9µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.326mg Pumpkin seed
Threonine 0.094mg 0.683mg Pumpkin seed
Isoleucine 0.135mg 0.956mg Pumpkin seed
Leucine 0.18mg 1.572mg Pumpkin seed
Lysine 0.166mg 1.386mg Pumpkin seed
Methionine 0.036mg 0.417mg Pumpkin seed
Phenylalanine 0.139mg 0.924mg Pumpkin seed
Valine 0.146mg 1.491mg Pumpkin seed
Histidine 0.082mg 0.515mg Pumpkin seed
Saturated Fat 0.026g 3.67g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 6.032g Pumpkin seed
Polyunsaturated fat 0.042g 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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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
15%
Yardlong bean (Asparagus bean)
4%
Pumpkin seed
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
103%
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 - 3.644g)
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

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.