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Bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.11g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.435g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
3
Pumpkin seed
Mineral Summary Score
84
Bean
86
Pumpkin seed

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
Bean
6
:
Contains more Iron +53.2%
Contains more Calcium +105.5%
Contains more Potassium +51.6%
Contains more Copper +29.4%
Contains more Phosphorus +346.7%
Contains less Sodium -33.3%
Contains more Magnesium +48.9%
Contains more Zinc +351.8%
Contains more Iron +53.2%
Contains more Calcium +105.5%
Contains more Potassium +51.6%
Contains more Copper +29.4%
Contains more Phosphorus +346.7%
Contains less Sodium -33.3%
Contains more Magnesium +48.9%
Contains more Zinc +351.8%

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
Bean
8
:
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Vitamin A +∞%

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 the food
Protein
129%
Bean
111%
Pumpkin seed
Carbohydrates
63%
Bean
54%
Pumpkin seed
Fats
6%
Bean
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Pumpkin seed Opinion
Calories 347 446 Pumpkin seed
Protein 21.42 18.55 Bean
Fats 1.23 19.4 Pumpkin seed
Vitamin C 6.3 0.3 Bean
Carbs 62.55 53.75 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 3.31 Bean
Calcium 113 55 Bean
Potassium 1393 919 Bean
Magnesium 176 262 Pumpkin seed
Sugars 2.11 Bean
Fiber 15.5 18.4 Pumpkin seed
Copper 0.893 0.69 Bean
Zinc 2.28 10.3 Pumpkin seed
Starch 34.17 Bean
Phosphorus 411 92 Bean
Sodium 12 18 Bean
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.034 Bean
Vitamin B2 0.212 0.052 Bean
Vitamin B3 1.174 0.286 Bean
Vitamin B5 0.785 0.056 Bean
Vitamin B6 0.474 0.037 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 0.235 3.67 Bean
Monounsaturated Fat 0.229 6.032 Pumpkin seed
Polyunsaturated fat 0.407 8.844 Pumpkin seed
Tryptophan 0.237 0.326 Pumpkin seed
Threonine 0.81 0.683 Bean
Isoleucine 0.871 0.956 Pumpkin seed
Leucine 1.558 1.572 Pumpkin seed
Lysine 1.356 1.386 Pumpkin seed
Methionine 0.259 0.417 Pumpkin seed
Phenylalanine 1.095 0.924 Bean
Valine 0.998 1.491 Pumpkin seed
Histidine 0.556 0.515 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.