Fava Bean vs. Pumpkin Seeds
Nutrition comparison of Cooked Fava Bean and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fava bean
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and pumpkin seeds:
- Both pumpkin seeds and fava bean are high in calories, dietary fiber and potassium.
- Fava bean has more thiamin, niacin, pantothenic acid and folate.
- Fava bean has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and fava bean are high in calories. Pumpkin seed has 305% more calories than fava bean - pumpkin seed has 446 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, fava bean is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Fava bean has a macronutrient ratio of 27:70:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fava Bean | Pumpkin Seeds | |
|---|---|---|
| Protein | 27% | 16% |
| Carbohydrates | 70% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and fava bean has 63% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and fava bean are high in dietary fiber. Pumpkin seed has 241% more dietary fiber than fava bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than fava bean - fava bean has 1.8g 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 144% more protein than fava bean - pumpkin seed has 18.6g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Fava bean has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and fava bean contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and fava bean contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and fava bean has 1ug of Vitamin A.
Vitamin E
Fava bean and pumpkin seeds contain similar amounts of Vitamin E - fava bean has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Fava bean and pumpkin seeds contain similar amounts of Vitamin K - fava bean has 2.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Fava bean has more thiamin, niacin, pantothenic acid and folate. Both fava bean and pumpkin seeds contain significant amounts of riboflavin and Vitamin B6.
| Fava Bean | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.097 MG | 0.034 MG |
| Riboflavin | 0.089 MG | 0.052 MG |
| Niacin | 0.711 MG | 0.286 MG |
| Pantothenic acid | 0.157 MG | 0.056 MG |
| Vitamin B6 | 0.072 MG | 0.037 MG |
| Folate | 104 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 53% more calcium than fava bean - pumpkin seed has 55mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 121% more iron than fava bean - pumpkin seed has 3.3mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both pumpkin seeds and fava bean are high in potassium. Pumpkin seed has 243% more potassium than fava bean - pumpkin seed has 919mg of potassium per 100 grams and fava bean has 268mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Fava Bean | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.077 G |
| Total | 0.012 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than fava bean per 100 grams.
| Fava Bean | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.152 G | 8.759 G |
| Total | 0.152 G | 8.759 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: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Fava Bean g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pumpkin seeds or fava bean contain more calories in 100 grams?Both pumpkin seeds and fava bean are high in calories. Pumpkin seed has 310% more calories than fava bean - pumpkin seed has 446 calories in 100g and fava bean has 110 calories.
Does pumpkin seeds or fava bean have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and fava bean has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does pumpkin seeds or fava bean contain more iron?
Pumpkin seed is an abundant source of iron and it has 120% more iron than fava bean - pumpkin seed has 3.3mg of iron in 100 grams and fava bean has 1.5mg of iron.
Does pumpkin seeds or fava bean contain more potassium?
Both pumpkin seeds and fava bean are high in potassium. Pumpkin seed has 240% more potassium than fava bean - pumpkin seed has 919mg of potassium in 100 grams and fava bean has 268mg of potassium.