Bean vs Pumpkin seed - In-Depth Nutrition Comparison
A recap on differences between Bean and Pumpkin seed
- Bean has more Folate, Vitamin B1, Phosphorus, Vitamin B6, Manganese, Copper, and Iron, however Pumpkin seed is higher in Zinc, and Magnesium.
- Bean covers your daily Folate needs 129% more than Pumpkin seed.
- Pumpkin seed contains 21 times less Vitamin B1 than Bean. Bean contains 0.713mg of Vitamin B1, while Pumpkin seed contains 0.034mg.
- Bean 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.
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|