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Cranberry bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.354g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Cranberry bean Pumpkin seed
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry 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
23
Cranberry bean
3
Pumpkin seed
Mineral Summary Score
82
Cranberry 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
:
Contains more Iron +51.1%
Contains more Calcium +130.9%
Contains more Potassium +44.9%
Contains more Copper +15.1%
Contains more Phosphorus +304.3%
Contains less Sodium -66.7%
Contains more Magnesium +67.9%
Contains more Zinc +183.7%
Contains more Iron +51.1%
Contains more Calcium +130.9%
Contains more Potassium +44.9%
Contains more Copper +15.1%
Contains more Phosphorus +304.3%
Contains less Sodium -66.7%
Contains more Magnesium +67.9%
Contains more Zinc +183.7%

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
:
Contains more Vitamin B1 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%
Contains more Vitamin B1 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%

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
138%
Cranberry bean
111%
Pumpkin seed
Carbohydrates
60%
Cranberry bean
54%
Pumpkin seed
Fats
6%
Cranberry 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 Cranberry bean Pumpkin seed Opinion
Calories 335 446 Pumpkin seed
Protein 23.03 18.55 Cranberry bean
Fats 1.23 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 60.05 53.75 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 3.31 Cranberry bean
Calcium 127 55 Cranberry bean
Potassium 1332 919 Cranberry bean
Magnesium 156 262 Pumpkin seed
Sugars
Fiber 24.7 18.4 Cranberry bean
Copper 0.794 0.69 Cranberry bean
Zinc 3.63 10.3 Pumpkin seed
Starch
Phosphorus 372 92 Cranberry bean
Sodium 6 18 Cranberry bean
Vitamin A 2 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.034 Cranberry bean
Vitamin B2 0.213 0.052 Cranberry bean
Vitamin B3 1.455 0.286 Cranberry bean
Vitamin B5 0.748 0.056 Cranberry bean
Vitamin B6 0.309 0.037 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 0.316 3.67 Cranberry bean
Monounsaturated Fat 0.106 6.032 Pumpkin seed
Polyunsaturated fat 0.527 8.844 Pumpkin seed
Tryptophan 0.273 0.326 Pumpkin seed
Threonine 0.969 0.683 Cranberry bean
Isoleucine 1.017 0.956 Cranberry bean
Leucine 1.838 1.572 Cranberry bean
Lysine 1.58 1.386 Cranberry bean
Methionine 0.346 0.417 Pumpkin seed
Phenylalanine 1.245 0.924 Cranberry bean
Valine 1.205 1.491 Pumpkin seed
Histidine 0.641 0.515 Cranberry 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.