Pumpkin Seeds vs. Green Bean
Nutrition comparison of Pumpkin Seeds and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and green bean:
- Both green bean and pumpkin seeds are high in dietary fiber and potassium.
- Green bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Green bean has signficantly less saturated fat than pumpkin seed.
- Green bean is a great source of Vitamin C.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and green bean has 93% less calories than pumpkin seed - green bean has 31 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Green Bean | |
|---|---|---|
| Protein | 16% | 20% |
| Carbohydrates | 46% | 76% |
| Fat | 38% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and green bean has 87% less carbohydrates than pumpkin seed - green bean has 7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both green bean and pumpkin seeds are high in dietary fiber. Pumpkin seed has 581% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 914% more protein than green bean - green bean has 1.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Green bean has signficantly less saturated fat than pumpkin seed - green bean has 0.05g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 39 times more Vitamin C than pumpkin seed - green bean has 12.2mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Green bean has 10 times more Vitamin A than pumpkin seed - green bean has 35ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Green bean has more Vitamin E than pumpkin seed - green bean has 0.41mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than pumpkin seed - green bean has 43ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and green bean contain significant amounts of riboflavin.
| Pumpkin Seeds | Green Bean | |
|---|---|---|
| Thiamin | 0.034 MG | 0.082 MG |
| Riboflavin | 0.052 MG | 0.104 MG |
| Niacin | 0.286 MG | 0.734 MG |
| Pantothenic acid | 0.056 MG | 0.225 MG |
| Vitamin B6 | 0.037 MG | 0.141 MG |
| Folate | 9 UG | 33 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 49% more calcium than green bean - green bean has 37mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 221% more iron than green bean - green bean has 1mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both green bean and pumpkin seeds are high in potassium. Pumpkin seed has 336% more potassium than green bean - green bean has 211mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and green bean contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.069 G |
| Total | 0.077 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than green bean per 100 grams.
| Pumpkin Seeds | Green Bean | |
|---|---|---|
| linoleic acid | 8.759 G | 0.044 G |
| Total | 8.759 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Green Bean (Beans, snap, green, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and green bean has 90% less calories than pumpkin seed - green bean has 31 calories in 100g and pumpkin seed has 446 calories.
Does green bean or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and green bean has 90% fewer carbohydrates than pumpkin seed - green bean has 7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does green bean or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 220% more iron than green bean - green bean has 1mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does green bean or pumpkin seeds contain more potassium?
Both green bean and pumpkin seeds are high in potassium. Pumpkin seed has 340% more potassium than green bean - green bean has 211mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.