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Pumpkin seed vs Baked beans - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 404mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 1.722g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.4)
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.
Pumpkin seed Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
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
Pumpkin seed Baked beans
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
3
Pumpkin seed
5
Baked beans
Mineral Summary Score
86
Pumpkin seed
30
Baked beans

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 +66.3%
Contains more Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Contains more Iron +66.3%
Contains more Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%

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 A +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Equal in Vitamin B2 - 0.049
Contains more Vitamin A +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Equal in Vitamin B2 - 0.049

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
111%
Pumpkin seed
33%
Baked beans
Carbohydrates
54%
Pumpkin seed
22%
Baked beans
Fats
90%
Pumpkin seed
24%
Baked beans

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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 Pumpkin seed Baked beans Opinion
Calories 446 155 Pumpkin seed
Protein 18.55 5.54 Pumpkin seed
Fats 19.4 5.15 Pumpkin seed
Vitamin C 0.3 1.1 Baked beans
Carbs 53.75 21.63 Pumpkin seed
Cholesterol 0 5 Pumpkin seed
Vitamin D 0 0
Iron 3.31 1.99 Pumpkin seed
Calcium 55 61 Baked beans
Potassium 919 358 Pumpkin seed
Magnesium 262 43 Pumpkin seed
Sugars
Fiber 18.4 5.5 Pumpkin seed
Copper 0.69 0.159 Pumpkin seed
Zinc 10.3 0.73 Pumpkin seed
Starch
Phosphorus 92 109 Baked beans
Sodium 18 422 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.136 Baked beans
Vitamin B2 0.052 0.049 Pumpkin seed
Vitamin B3 0.286 0.408 Baked beans
Vitamin B5 0.056 0.155 Baked beans
Vitamin B6 0.037 0.09 Baked beans
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.948 Baked beans
Monounsaturated Fat 6.032 2.133 Pumpkin seed
Polyunsaturated fat 8.844 0.74 Pumpkin seed
Tryptophan 0.326 0.067 Pumpkin seed
Threonine 0.683 0.228 Pumpkin seed
Isoleucine 0.956 0.242 Pumpkin seed
Leucine 1.572 0.428 Pumpkin seed
Lysine 1.386 0.379 Pumpkin seed
Methionine 0.417 0.086 Pumpkin seed
Phenylalanine 0.924 0.287 Pumpkin seed
Valine 1.491 0.282 Pumpkin seed
Histidine 0.515 0.153 Pumpkin seed
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.