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  6. Beans vs. Pumpkin seeds

Beans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between beans and pumpkin seeds

  • Beans have more vitamin B1 and vitamin B6; however, pumpkin seeds have more zinc, magnesium, copper, fiber, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 81% more.
  • Beans have 4 times more vitamin B1 than pumpkin seeds. Beans have 0.15mg of vitamin B1, while pumpkin seeds have 0.034mg.
  • Beans are lower in saturated fat.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Beans vs Pumpkin seeds 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +1041.4%
Contains more CopperCopper +235%
Contains more ZincZinc +635.7%
~equal in Calcium ~55mg

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.
Beans
Beans
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Pumpkin seeds DV% diff.
Zinc 1.4mg 10.3mg 81%
Polyunsaturated fat 0.172g 8.844g 58%
Magnesium 32mg 262mg 55%
Copper 0.206mg 0.69mg 54%
Fiber 5.5g 18.4g 52%
Iron 0.29mg 3.31mg 38%
Fats 0.4g 19.4g 29%
Protein 4.8g 18.55g 28%
Manganese 0.496mg 22%
Potassium 296mg 919mg 18%
Calories 105kcal 446kcal 17%
Saturated fat 0.103g 3.67g 16%
Monounsaturated fat 0.035g 6.032g 15%
Carbs 20.49g 53.75g 11%
Vitamin B1 0.15mg 0.034mg 10%
Selenium 4.5µg 8%
Vitamin B6 0.13mg 0.037mg 7%
Choline 30.8mg 6%
Folate 24µg 9µg 4%
Vitamin C 3.1mg 0.3mg 3%
Phosphorus 104mg 92mg 2%
Calcium 50mg 55mg 1%
Vitamin K 0.8µg 1%
Sodium 1mg 18mg 1%
Vitamin B5 0.056mg 1%
Vitamin B3 0.43mg 0.286mg 1%
Vitamin B2 0.06mg 0.052mg 1%
Vitamin E 0.15mg 1%
Net carbs 14.99g 35.35g N/A
Sugar 7.78g N/A
Vitamin A 5µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 WaterWater +1513.3%
Contains more ProteinProtein +286.5%
Contains more FatsFats +4750%
Contains more CarbsCarbs +162.3%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +17134.3%
Contains more Poly. FatPolyunsaturated fat +5041.9%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pumpkin seeds - 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.