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Pumpkin seed vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 28)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.585g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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 Navy bean
Rich in minerals 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
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Navy 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
23
Navy bean
Mineral Summary Score
86
Pumpkin seed
30
Navy 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 Iron +71.5%
Contains more Calcium +266.7%
Contains more Potassium +199.3%
Contains more Magnesium +159.4%
Contains more Copper +93.8%
Contains more Zinc +1057.3%
Contains less Sodium -27.8%
Equal in Phosphorus - 100
Contains more Iron +71.5%
Contains more Calcium +266.7%
Contains more Potassium +199.3%
Contains more Magnesium +159.4%
Contains more Copper +93.8%
Contains more Zinc +1057.3%
Contains less Sodium -27.8%
Equal in Phosphorus - 100

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 +1450%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%
Contains more Vitamin A +1450%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%

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
37%
Navy bean
Carbohydrates
54%
Pumpkin seed
13%
Navy bean
Fats
90%
Pumpkin seed
3%
Navy 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 Navy bean Opinion
Calories 446 67 Pumpkin seed
Protein 18.55 6.15 Pumpkin seed
Fats 19.4 0.7 Pumpkin seed
Vitamin C 0.3 18.8 Navy bean
Carbs 53.75 13.05 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.93 Pumpkin seed
Calcium 55 15 Pumpkin seed
Potassium 919 307 Pumpkin seed
Magnesium 262 101 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.356 Pumpkin seed
Zinc 10.3 0.89 Pumpkin seed
Starch
Phosphorus 92 100 Navy bean
Sodium 18 13 Navy bean
Vitamin A 62 4 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.39 Navy bean
Vitamin B2 0.052 0.215 Navy bean
Vitamin B3 0.286 1.22 Navy bean
Vitamin B5 0.056 0.825 Navy bean
Vitamin B6 0.037 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.085 Navy bean
Monounsaturated Fat 6.032 0.052 Pumpkin seed
Polyunsaturated fat 8.844 0.407 Pumpkin seed
Tryptophan 0.326 0.064 Pumpkin seed
Threonine 0.683 0.258 Pumpkin seed
Isoleucine 0.956 0.273 Pumpkin seed
Leucine 1.572 0.442 Pumpkin seed
Lysine 1.386 0.35 Pumpkin seed
Methionine 0.417 0.064 Pumpkin seed
Phenylalanine 0.924 0.31 Pumpkin seed
Valine 1.491 0.316 Pumpkin seed
Histidine 0.515 0.172 Pumpkin seed
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.