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  6. Bean raw vs. Pumpkin seed

Bean raw vs. Pumpkin seed — In-Depth Nutrition Comparison

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A recap on differences between Bean raw and Pumpkin seed

  • Bean raw has more Folate, Vitamin B1, Phosphorus, Vitamin B6, Manganese, Copper, and Iron, however, Pumpkin seed is higher in Zinc, and Magnesium.
  • Bean raw covers your daily Folate needs 129% more than Pumpkin seed.
  • Pumpkin seed contains 21 times less Vitamin B1 than Bean raw. Bean raw contains 0.713mg of Vitamin B1, while Pumpkin seed contains 0.034mg.
  • Bean raw has less Saturated Fat.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Bean raw 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.
Bean raw
Bean raw
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +105.5%
Contains more Iron +53.2%
Contains more Phosphorus +346.7%
Contains more Potassium +51.6%
Contains less Sodium -33.3%
Contains more Copper +29.4%
Contains more Manganese +131.5%
Contains more Magnesium +48.9%
Contains more Zinc +351.8%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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 +105.5%
Contains more Iron +53.2%
Contains more Phosphorus +346.7%
Contains more Potassium +51.6%
Contains less Sodium -33.3%
Contains more Copper +29.4%
Contains more Manganese +131.5%
Contains more Magnesium +48.9%
Contains more Zinc +351.8%

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.
Bean raw
Bean raw
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Folate +5733.3%
Contains more Vitamin A +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Folate +5733.3%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +15.5%
Contains more Carbs +16.4%
Contains more Water +151.8%
Contains more Fats +1477.2%
Equal in Other - 3.8
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +15.5%
Contains more Carbs +16.4%
Contains more Water +151.8%
Contains more Fats +1477.2%
Equal in Other - 3.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2534.1%
Contains more Polyunsaturated fat +2073%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 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 -93.6%
Contains more Monounsaturated Fat +2534.1%
Contains more Polyunsaturated fat +2073%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Pumpkin seed Opinion
Net carbs 47.05g 35.35g Bean raw
Protein 21.42g 18.55g Bean raw
Fats 1.23g 19.4g Pumpkin seed
Carbs 62.55g 53.75g Bean raw
Calories 347kcal 446kcal Pumpkin seed
Starch 34.17g Bean raw
Sugar 2.11g Pumpkin seed
Fiber 15.5g 18.4g Pumpkin seed
Calcium 113mg 55mg Bean raw
Iron 5.07mg 3.31mg Bean raw
Magnesium 176mg 262mg Pumpkin seed
Phosphorus 411mg 92mg Bean raw
Potassium 1393mg 919mg Bean raw
Sodium 12mg 18mg Bean raw
Zinc 2.28mg 10.3mg Pumpkin seed
Copper 0.893mg 0.69mg Bean raw
Manganese 1.148mg 0.496mg Bean raw
Selenium 27.9µg Bean raw
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 0.3mg Bean raw
Vitamin B1 0.713mg 0.034mg Bean raw
Vitamin B2 0.212mg 0.052mg Bean raw
Vitamin B3 1.174mg 0.286mg Bean raw
Vitamin B5 0.785mg 0.056mg Bean raw
Vitamin B6 0.474mg 0.037mg Bean raw
Folate 525µg 9µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.326mg Pumpkin seed
Threonine 0.81mg 0.683mg Bean raw
Isoleucine 0.871mg 0.956mg Pumpkin seed
Leucine 1.558mg 1.572mg Pumpkin seed
Lysine 1.356mg 1.386mg Pumpkin seed
Methionine 0.259mg 0.417mg Pumpkin seed
Phenylalanine 1.095mg 0.924mg Bean raw
Valine 0.998mg 1.491mg Pumpkin seed
Histidine 0.556mg 0.515mg Bean raw
Saturated Fat 0.235g 3.67g Bean raw
Monounsaturated Fat 0.229g 6.032g Pumpkin seed
Polyunsaturated fat 0.407g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
131%
Bean raw
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.435g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.