Pumpkin seed vs. Navy beans — In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Navy beans
- Pumpkin seed has more Zinc, Copper, Magnesium, Fiber, Potassium, and Iron, while Navy beans has more Folate, Vitamin B1, and Vitamin B6.
- Pumpkin seed's daily need coverage for Zinc is 84% higher.
- Navy beans contains 37 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Navy beans contains 0.098g.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, navy, mature seeds, cooked, boiled, without salt.
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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
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Iron
+40.3%
Contains
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Magnesium
+394.3%
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Potassium
+136.2%
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Zinc
+900%
Contains
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Copper
+228.6%
Contains
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Calcium
+25.5%
Contains
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Phosphorus
+56.5%
Contains
less
Sodium
-100%
Equal in Manganese - 0.527
Contains
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Iron
+40.3%
Contains
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Magnesium
+394.3%
Contains
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Potassium
+136.2%
Contains
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Zinc
+900%
Contains
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Copper
+228.6%
Contains
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Calcium
+25.5%
Contains
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Phosphorus
+56.5%
Contains
less
Sodium
-100%
Equal in Manganese - 0.527
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+200%
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Vitamin B1
+597.1%
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Vitamin B2
+26.9%
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Vitamin B3
+126.9%
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Vitamin B5
+375%
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Vitamin B6
+273%
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Folate
+1455.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+200%
Contains
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Vitamin B1
+597.1%
Contains
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Vitamin B2
+26.9%
Contains
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Vitamin B3
+126.9%
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Vitamin B5
+375%
Contains
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Vitamin B6
+273%
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Folate
+1455.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+125.4%
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Fats
+3029%
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Carbs
+106.3%
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Other
+194.6%
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Water
+1318%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Contains
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Protein
+125.4%
Contains
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Fats
+3029%
Contains
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Carbs
+106.3%
Contains
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Other
+194.6%
Contains
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Water
+1318%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4147.9%
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Polyunsaturated fat
+1704.9%
Contains
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Saturated Fat
-97.3%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.098 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.49 g
Contains
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Monounsaturated Fat
+4147.9%
Contains
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Polyunsaturated fat
+1704.9%
Contains
less
Saturated Fat
-97.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 15.55g |
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| Protein | 18.55g | 8.23g |
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| Fats | 19.4g | 0.62g |
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| Carbs | 53.75g | 26.05g |
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| Calories | 446kcal | 140kcal |
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| Starch | 15.4g |
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| Sugar | 0.37g |
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| Fiber | 18.4g | 10.5g |
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| Calcium | 55mg | 69mg |
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| Iron | 3.31mg | 2.36mg |
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| Magnesium | 262mg | 53mg |
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| Phosphorus | 92mg | 144mg |
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| Potassium | 919mg | 389mg |
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| Sodium | 18mg | 0mg |
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| Zinc | 10.3mg | 1.03mg |
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| Copper | 0.69mg | 0.21mg |
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| Manganese | 0.496mg | 0.527mg |
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| Selenium | 2.9µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.01mg |
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| Vitamin C | 0.3mg | 0.9mg |
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| Vitamin B1 | 0.034mg | 0.237mg |
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| Vitamin B2 | 0.052mg | 0.066mg |
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| Vitamin B3 | 0.286mg | 0.649mg |
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| Vitamin B5 | 0.056mg | 0.266mg |
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| Vitamin B6 | 0.037mg | 0.138mg |
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| Folate | 9µg | 140µg |
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| Vitamin K | 0.6µg |
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| Tryptophan | 0.326mg | 0.1mg |
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| Threonine | 0.683mg | 0.289mg |
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| Isoleucine | 0.956mg | 0.387mg |
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| Leucine | 1.572mg | 0.7mg |
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| Lysine | 1.386mg | 0.52mg |
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| Methionine | 0.417mg | 0.111mg |
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| Phenylalanine | 0.924mg | 0.471mg |
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| Valine | 1.491mg | 0.504mg |
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| Histidine | 0.515mg | 0.206mg |
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| Saturated Fat | 3.67g | 0.098g |
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| Monounsaturated Fat | 6.032g | 0.142g |
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| Polyunsaturated fat | 8.844g | 0.49g |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
103%
43%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans is lower in Saturated Fat (difference - 3.572g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.