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Bean vs. Pumpkin seed — In-Depth Nutrition Comparison

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Important differences between Bean and Pumpkin seed

  • Bean has more Vitamin B1, and Vitamin B6, however, Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 81% more.
  • Bean has 4 times more Vitamin B1 than Pumpkin seed. Bean has 0.15mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Bean is 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

Bean 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.
Contains more Phosphorus +13%
Contains less Sodium -94.4%
Contains more Iron +1041.4%
Contains more Magnesium +718.8%
Contains more Potassium +210.5%
Contains more Zinc +635.7%
Contains more Copper +235%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +13%
Contains less Sodium -94.4%
Contains more Iron +1041.4%
Contains more Magnesium +718.8%
Contains more Potassium +210.5%
Contains more Zinc +635.7%
Contains more Copper +235%
Equal in Calcium - 55

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
9
:
Contains more Vitamin A +71%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +251.4%
Contains more Folate +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +71%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +251.4%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1513.3%
Contains more Protein +286.5%
Contains more Fats +4750%
Contains more Carbs +162.3%
Contains more Other +122.2%
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 Water +1513.3%
Contains more Protein +286.5%
Contains more Fats +4750%
Contains more Carbs +162.3%
Contains more Other +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +5041.9%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +5041.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Pumpkin seed Opinion
Net carbs 14.99g 35.35g Pumpkin seed
Protein 4.8g 18.55g Pumpkin seed
Fats 0.4g 19.4g Pumpkin seed
Carbs 20.49g 53.75g Pumpkin seed
Calories 105kcal 446kcal Pumpkin seed
Sugar 7.78g Pumpkin seed
Fiber 5.5g 18.4g Pumpkin seed
Calcium 50mg 55mg Pumpkin seed
Iron 0.29mg 3.31mg Pumpkin seed
Magnesium 32mg 262mg Pumpkin seed
Phosphorus 104mg 92mg Bean
Potassium 296mg 919mg Pumpkin seed
Sodium 1mg 18mg Bean
Zinc 1.4mg 10.3mg Pumpkin seed
Copper 0.206mg 0.69mg Pumpkin seed
Manganese 0.496mg Pumpkin seed
Selenium 4.5µg Bean
Vitamin A 106IU 62IU Bean
Vitamin A RAE 5µg 3µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0.3mg Bean
Vitamin B1 0.15mg 0.034mg Bean
Vitamin B2 0.06mg 0.052mg Bean
Vitamin B3 0.43mg 0.286mg Bean
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.13mg 0.037mg Bean
Folate 24µg 9µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 0.103g 3.67g Bean
Monounsaturated Fat 0.035g 6.032g Pumpkin seed
Polyunsaturated fat 0.172g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
25%
Bean
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.567g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bean
Bean 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.