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

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.12g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.438g)
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)
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.
Pumpkin seed Black turtle bean
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
Pumpkin seed Black turtle bean
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
28
Black turtle bean
Mineral Summary Score
86
Pumpkin seed
96
Black turtle bean

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 Magnesium +63.8%
Contains more Zinc +368.2%
Contains more Iron +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%
Contains more Magnesium +63.8%
Contains more Zinc +368.2%
Contains more Iron +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%

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 C +∞%
Contains more Vitamin A +264.7%
Contains more Vitamin B1 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%
Contains more Vitamin C +∞%
Contains more Vitamin A +264.7%
Contains more Vitamin B1 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%

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
128%
Black turtle bean
Carbohydrates
54%
Pumpkin seed
63%
Black turtle bean
Fats
90%
Pumpkin seed
4%
Black turtle bean

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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 Black turtle bean Opinion
Calories 446 339 Pumpkin seed
Protein 18.55 21.25 Black turtle bean
Fats 19.4 0.9 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 8.7 Black turtle bean
Calcium 55 160 Black turtle bean
Potassium 919 1500 Black turtle bean
Magnesium 262 160 Pumpkin seed
Sugars 2.12 Black turtle bean
Fiber 18.4 15.5 Pumpkin seed
Copper 0.69 1 Black turtle bean
Zinc 10.3 2.2 Pumpkin seed
Starch
Phosphorus 92 440 Black turtle bean
Sodium 18 9 Black turtle bean
Vitamin A 62 17 Pumpkin seed
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.034 0.9 Black turtle bean
Vitamin B2 0.052 0.193 Black turtle bean
Vitamin B3 0.286 1.955 Black turtle bean
Vitamin B5 0.056 0.899 Black turtle bean
Vitamin B6 0.037 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.232 Black turtle bean
Monounsaturated Fat 6.032 0.078 Pumpkin seed
Polyunsaturated fat 8.844 0.387 Pumpkin seed
Tryptophan 0.326 0.252 Pumpkin seed
Threonine 0.683 0.894 Black turtle bean
Isoleucine 0.956 0.938 Pumpkin seed
Leucine 1.572 1.697 Black turtle bean
Lysine 1.386 1.459 Black turtle bean
Methionine 0.417 0.32 Pumpkin seed
Phenylalanine 0.924 1.149 Black turtle bean
Valine 1.491 1.112 Pumpkin seed
Histidine 0.515 0.592 Black turtle 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.