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  6. Pumpkin seed vs. Bean

Pumpkin seed vs. Bean — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Bean

  • Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, Iron, and Potassium, however, Bean has more Vitamin B1, and Vitamin B6.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Pumpkin seed has 36 times more Saturated Fat than Bean. Pumpkin seed has 3.67g of Saturated Fat, while Bean has 0.103g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, baked, canned, no salt added.

Infographic

Pumpkin seed vs Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
7
:
3
Bean
Bean
Contains more Iron +1041.4%
Contains more Magnesium +718.8%
Contains more Potassium +210.5%
Contains more Zinc +635.7%
Contains more Copper +235%
Contains more Phosphorus +13%
Contains less Sodium -94.4%
Equal in Calcium - 50
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1041.4%
Contains more Magnesium +718.8%
Contains more Potassium +210.5%
Contains more Zinc +635.7%
Contains more Copper +235%
Contains more Phosphorus +13%
Contains less Sodium -94.4%
Equal in Calcium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
1
:
9
Bean
Bean
Contains more Vitamin A +71%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +251.4%
Contains more Folate +166.7%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +71%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +251.4%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Bean
Bean
Contains more Protein +286.5%
Contains more Fats +4750%
Contains more Carbs +162.3%
Contains more Other +122.2%
Contains more Water +1513.3%
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +286.5%
Contains more Fats +4750%
Contains more Carbs +162.3%
Contains more Other +122.2%
Contains more Water +1513.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +5041.9%
Contains less Saturated Fat -97.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +5041.9%
Contains less Saturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bean Opinion
Net carbs 35.35g 14.99g Pumpkin seed
Protein 18.55g 4.8g Pumpkin seed
Fats 19.4g 0.4g Pumpkin seed
Carbs 53.75g 20.49g Pumpkin seed
Calories 446kcal 105kcal Pumpkin seed
Sugar 7.78g Pumpkin seed
Fiber 18.4g 5.5g Pumpkin seed
Calcium 55mg 50mg Pumpkin seed
Iron 3.31mg 0.29mg Pumpkin seed
Magnesium 262mg 32mg Pumpkin seed
Phosphorus 92mg 104mg Bean
Potassium 919mg 296mg Pumpkin seed
Sodium 18mg 1mg Bean
Zinc 10.3mg 1.4mg Pumpkin seed
Copper 0.69mg 0.206mg Pumpkin seed
Manganese 0.496mg Pumpkin seed
Selenium 4.5µg Bean
Vitamin A 62IU 106IU Bean
Vitamin A RAE 3µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0.3mg 3.1mg Bean
Vitamin B1 0.034mg 0.15mg Bean
Vitamin B2 0.052mg 0.06mg Bean
Vitamin B3 0.286mg 0.43mg Bean
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg 0.13mg Bean
Folate 9µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g 0.103g Bean
Monounsaturated Fat 6.032g 0.035g Pumpkin seed
Polyunsaturated fat 8.844g 0.172g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
11%
Bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
25%
Bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.567g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.