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  6. Refried beans vs. Pumpkin seed

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

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What are the main differences between Refried beans and Pumpkin seed?

  • Refried beans are richer in Vitamin C, yet Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Refried beans have 21 times more Sodium than Pumpkin seed. Refried beans have 370mg of Sodium, while Pumpkin seed has 18mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Refried beans vs Pumpkin seed infographic
Infographic link

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.
Refried beans
Refried beans
1
:
8
Pumpkin seed
Pumpkin seed
Contains more Calcium +89.7%
Contains more Iron +129.9%
Contains more Magnesium +648.6%
Contains more Potassium +188.1%
Contains less Sodium -95.1%
Contains more Zinc +1675.9%
Contains more Copper +434.9%
Contains more Manganese +71.6%
Equal in Phosphorus - 92
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +89.7%
Contains more Iron +129.9%
Contains more Magnesium +648.6%
Contains more Potassium +188.1%
Contains less Sodium -95.1%
Contains more Zinc +1675.9%
Contains more Copper +434.9%
Contains more Manganese +71.6%
Equal in Phosphorus - 92

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.
Refried beans
Refried beans
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +1900%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +237.5%
Contains more Vitamin B6 +178.4%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Pumpkin seed
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%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +237.5%
Contains more Vitamin B6 +178.4%
Contains more Folate +22.2%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1627.8%
Contains more Protein +272.5%
Contains more Fats +865.2%
Contains more Carbs +296.7%
Contains more Other +122.2%
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Pumpkin seed
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
Contains more Water +1627.8%
Contains more Protein +272.5%
Contains more Fats +865.2%
Contains more Carbs +296.7%
Contains more Other +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +903.7%
Contains more Polyunsaturated fat +1528.7%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +903.7%
Contains more Polyunsaturated fat +1528.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Pumpkin seed
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Pumpkin seed Opinion
Net carbs 9.85g 35.35g Pumpkin seed
Protein 4.98g 18.55g Pumpkin seed
Fats 2.01g 19.4g Pumpkin seed
Carbs 13.55g 53.75g Pumpkin seed
Calories 90kcal 446kcal Pumpkin seed
Starch 7.43g Refried beans
Sugar 0.54g Pumpkin seed
Fiber 3.7g 18.4g Pumpkin seed
Calcium 29mg 55mg Pumpkin seed
Iron 1.44mg 3.31mg Pumpkin seed
Magnesium 35mg 262mg Pumpkin seed
Phosphorus 92mg 92mg
Potassium 319mg 919mg Pumpkin seed
Sodium 370mg 18mg Pumpkin seed
Zinc 0.58mg 10.3mg Pumpkin seed
Copper 0.129mg 0.69mg Pumpkin seed
Manganese 0.289mg 0.496mg Pumpkin seed
Selenium 5.8µg Refried beans
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0.3mg Refried beans
Vitamin B1 0.076mg 0.034mg Refried beans
Vitamin B2 0.079mg 0.052mg Refried beans
Vitamin B3 0.367mg 0.286mg Refried beans
Vitamin B5 0.189mg 0.056mg Refried beans
Vitamin B6 0.103mg 0.037mg Refried beans
Folate 11µg 9µg Refried beans
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.326mg Pumpkin seed
Threonine 0.231mg 0.683mg Pumpkin seed
Isoleucine 0.242mg 0.956mg Pumpkin seed
Leucine 0.438mg 1.572mg Pumpkin seed
Lysine 0.377mg 1.386mg Pumpkin seed
Methionine 0.083mg 0.417mg Pumpkin seed
Phenylalanine 0.297mg 0.924mg Pumpkin seed
Valine 0.287mg 1.491mg Pumpkin seed
Histidine 153mg 0.515mg Refried beans
Trans Fat 0.016g Pumpkin seed
Saturated Fat 0.631g 3.67g Refried beans
Monounsaturated Fat 0.601g 6.032g Pumpkin seed
Polyunsaturated fat 0.543g 8.844g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Pumpkin seed
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
10%
Refried beans
4%
Pumpkin seed
Minerals Daily Need Coverage Score
33%
Refried beans
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.039g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 352mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.