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.
Detailed nutritional comparison of fava bean and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Fava Bean src
Image of Pumpkin Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fava Bean or Pumpkin Seeds .

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) .

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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.