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  6. Pumpkin seed vs. Black turtle bean

Pumpkin seed vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Black turtle bean

  • Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, Potassium, and Manganese, however, Black turtle bean is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed covers your daily Zinc needs 87% more than Black turtle bean.
  • Black turtle bean has 41 times less Saturated Fat than Pumpkin seed. Pumpkin seed has 3.67g of Saturated Fat, while Black turtle bean has 0.089g.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Black turtle 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
6
:
3
Black turtle bean
Black turtle bean
Contains more Iron +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Contains more Manganese +51.7%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Equal in Calcium - 55
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Iron +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Contains more Manganese +51.7%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Equal in Calcium - 55

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
2
:
8
Black turtle bean
Black turtle bean
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Equal in Vitamin B2 - 0.056
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Equal in Vitamin B2 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +126.8%
Contains more Fats +5442.9%
Contains more Carbs +120.7%
Contains more Other +175.4%
Contains more Water +1360.9%
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
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +126.8%
Contains more Fats +5442.9%
Contains more Carbs +120.7%
Contains more Other +175.4%
Contains more Water +1360.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +20006.7%
Contains more Polyunsaturated fat +5835.6%
Contains less Saturated Fat -97.6%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +20006.7%
Contains more Polyunsaturated fat +5835.6%
Contains less Saturated Fat -97.6%

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 Black turtle 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 Black turtle bean Opinion
Net carbs 35.35g 16.05g Pumpkin seed
Protein 18.55g 8.18g Pumpkin seed
Fats 19.4g 0.35g Pumpkin seed
Carbs 53.75g 24.35g Pumpkin seed
Calories 446kcal 130kcal Pumpkin seed
Sugar 0.32g Pumpkin seed
Fiber 18.4g 8.3g Pumpkin seed
Calcium 55mg 55mg
Iron 3.31mg 2.85mg Pumpkin seed
Magnesium 262mg 49mg Pumpkin seed
Phosphorus 92mg 152mg Black turtle bean
Potassium 919mg 433mg Pumpkin seed
Sodium 18mg 3mg Black turtle bean
Zinc 10.3mg 0.76mg Pumpkin seed
Copper 0.69mg 0.269mg Pumpkin seed
Manganese 0.496mg 0.327mg Pumpkin seed
Selenium 1.2µg Black turtle bean
Vitamin A 62IU 6IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.87mg Black turtle bean
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.225mg Black turtle bean
Vitamin B2 0.052mg 0.056mg Black turtle bean
Vitamin B3 0.286mg 0.527mg Black turtle bean
Vitamin B5 0.056mg 0.26mg Black turtle bean
Vitamin B6 0.037mg 0.077mg Black turtle bean
Folate 9µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.326mg 0.097mg Pumpkin seed
Threonine 0.683mg 0.344mg Pumpkin seed
Isoleucine 0.956mg 0.361mg Pumpkin seed
Leucine 1.572mg 0.653mg Pumpkin seed
Lysine 1.386mg 0.562mg Pumpkin seed
Methionine 0.417mg 0.123mg Pumpkin seed
Phenylalanine 0.924mg 0.442mg Pumpkin seed
Valine 1.491mg 0.428mg Pumpkin seed
Histidine 0.515mg 0.228mg Pumpkin seed
Saturated Fat 3.67g 0.089g Black turtle bean
Monounsaturated Fat 6.032g 0.03g Pumpkin seed
Polyunsaturated fat 8.844g 0.149g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
42%
Black turtle 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 - 0.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.581g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Black turtle bean
Black turtle 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.