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Pumpkin seed vs. Kidney beans — In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Kidney beans

  • Pumpkin seed has more Zinc, Copper, Magnesium, Fiber, Potassium, and Iron, while Kidney beans has more Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 85% higher.
  • Kidney beans contains 50 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Kidney beans contains 0.073g.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Kidney beans infographic
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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.
Contains more Calcium +57.1%
Contains more Iron +49.1%
Contains more Magnesium +523.8%
Contains more Potassium +126.9%
Contains more Zinc +930%
Contains more Copper +219.4%
Contains more Manganese +15.3%
Contains more Phosphorus +50%
Contains less Sodium -94.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +57.1%
Contains more Iron +49.1%
Contains more Magnesium +523.8%
Contains more Potassium +126.9%
Contains more Zinc +930%
Contains more Copper +219.4%
Contains more Manganese +15.3%
Contains more Phosphorus +50%
Contains less Sodium -94.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +102.1%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +224.3%
Contains more Folate +1344.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +102.1%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +224.3%
Contains more Folate +1344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +114%
Contains more Fats +3780%
Contains more Carbs +135.7%
Contains more Other +248.6%
Contains more Water +1387.6%
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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +114%
Contains more Fats +3780%
Contains more Carbs +135.7%
Contains more Other +248.6%
Contains more Water +1387.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15366.7%
Contains more Polyunsaturated fat +3081.3%
Contains less Saturated Fat -98%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +15366.7%
Contains more Polyunsaturated fat +3081.3%
Contains less Saturated Fat -98%

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 Kidney beans
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 Kidney beans Opinion
Net carbs 35.35g 16.4g Pumpkin seed
Protein 18.55g 8.67g Pumpkin seed
Fats 19.4g 0.5g Pumpkin seed
Carbs 53.75g 22.8g Pumpkin seed
Calories 446kcal 127kcal Pumpkin seed
Sugar 0.32g Pumpkin seed
Fiber 18.4g 6.4g Pumpkin seed
Calcium 55mg 35mg Pumpkin seed
Iron 3.31mg 2.22mg Pumpkin seed
Magnesium 262mg 42mg Pumpkin seed
Phosphorus 92mg 138mg Kidney beans
Potassium 919mg 405mg Pumpkin seed
Sodium 18mg 1mg Kidney beans
Zinc 10.3mg 1mg Pumpkin seed
Copper 0.69mg 0.216mg Pumpkin seed
Manganese 0.496mg 0.43mg Pumpkin seed
Selenium 1.1µg Kidney beans
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.03mg Kidney beans
Vitamin C 0.3mg 1.2mg Kidney beans
Vitamin B1 0.034mg 0.16mg Kidney beans
Vitamin B2 0.052mg 0.058mg Kidney beans
Vitamin B3 0.286mg 0.578mg Kidney beans
Vitamin B5 0.056mg 0.22mg Kidney beans
Vitamin B6 0.037mg 0.12mg Kidney beans
Folate 9µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.326mg 0.104mg Pumpkin seed
Threonine 0.683mg 0.319mg Pumpkin seed
Isoleucine 0.956mg 0.41mg Pumpkin seed
Leucine 1.572mg 0.736mg Pumpkin seed
Lysine 1.386mg 0.607mg Pumpkin seed
Methionine 0.417mg 0.113mg Pumpkin seed
Phenylalanine 0.924mg 0.511mg Pumpkin seed
Valine 1.491mg 0.5mg Pumpkin seed
Histidine 0.515mg 0.238mg Pumpkin seed
Saturated Fat 3.67g 0.073g Kidney beans
Monounsaturated Fat 6.032g 0.039g Pumpkin seed
Polyunsaturated fat 8.844g 0.278g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
38%
Kidney beans

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?
Kidney beans
Kidney beans contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.597g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.