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Pumpkin seed vs Kidney bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.23g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.55g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Kidney bean
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Kidney 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
30
Kidney bean
Mineral Summary Score
86
Pumpkin seed
91
Kidney 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 +87.1%
Contains more Zinc +269.2%
Contains less Sodium -25%
Contains more Iron +147.7%
Contains more Calcium +160%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Phosphorus +342.4%
Contains more Magnesium +87.1%
Contains more Zinc +269.2%
Contains less Sodium -25%
Contains more Iron +147.7%
Contains more Calcium +160%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Phosphorus +342.4%

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 +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%
Contains more Vitamin A +∞%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%

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
141%
Kidney bean
Carbohydrates
54%
Pumpkin seed
60%
Kidney bean
Fats
90%
Pumpkin seed
4%
Kidney 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 Kidney bean Opinion
Calories 446 333 Pumpkin seed
Protein 18.55 23.58 Kidney bean
Fats 19.4 0.83 Pumpkin seed
Vitamin C 0.3 4.5 Kidney bean
Carbs 53.75 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 8.2 Kidney bean
Calcium 55 143 Kidney bean
Potassium 919 1406 Kidney bean
Magnesium 262 140 Pumpkin seed
Sugars 2.23 Kidney bean
Fiber 18.4 24.9 Kidney bean
Copper 0.69 0.958 Kidney bean
Zinc 10.3 2.79 Pumpkin seed
Starch
Phosphorus 92 407 Kidney bean
Sodium 18 24 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.034 0.529 Kidney bean
Vitamin B2 0.052 0.219 Kidney bean
Vitamin B3 0.286 2.06 Kidney bean
Vitamin B5 0.056 0.78 Kidney bean
Vitamin B6 0.037 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.12 Kidney bean
Monounsaturated Fat 6.032 0.064 Pumpkin seed
Polyunsaturated fat 8.844 0.457 Pumpkin seed
Tryptophan 0.326 0.279 Pumpkin seed
Threonine 0.683 0.992 Kidney bean
Isoleucine 0.956 1.041 Kidney bean
Leucine 1.572 1.882 Kidney bean
Lysine 1.386 1.618 Kidney bean
Methionine 0.417 0.355 Pumpkin seed
Phenylalanine 0.924 1.275 Kidney bean
Valine 1.491 1.233 Pumpkin seed
Histidine 0.515 0.656 Kidney 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.