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  6. Bean vs. Pumpkin seeds

Bean vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between Bean and Pumpkin seeds

  • Bean has more Vitamin B1, and Vitamin B6, however, Pumpkin seeds has more Zinc, Magnesium, Copper, Fiber, Iron, and Potassium.
  • Pumpkin seeds' daily need coverage for Zinc is 81% more.
  • Bean has 4 times more Vitamin B1 than Pumpkin seeds. Bean has 0.15mg of Vitamin B1, while Pumpkin seeds have 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 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.
Bean
Bean
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.
Bean
Bean
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% 6.4% 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% 3.7% 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 +71%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

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 seeds
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 seeds Opinion
Calories 105kcal 446kcal Pumpkin seeds
Protein 4.8g 18.55g Pumpkin seeds
Fats 0.4g 19.4g Pumpkin seeds
Vitamin C 3.1mg 0.3mg Bean
Net carbs 14.99g 35.35g Pumpkin seeds
Carbs 20.49g 53.75g Pumpkin seeds
Magnesium 32mg 262mg Pumpkin seeds
Calcium 50mg 55mg Pumpkin seeds
Potassium 296mg 919mg Pumpkin seeds
Iron 0.29mg 3.31mg Pumpkin seeds
Sugar 7.78g Pumpkin seeds
Fiber 5.5g 18.4g Pumpkin seeds
Copper 0.206mg 0.69mg Pumpkin seeds
Zinc 1.4mg 10.3mg Pumpkin seeds
Phosphorus 104mg 92mg Bean
Sodium 1mg 18mg Bean
Vitamin A 106IU 62IU Bean
Vitamin A 5µg 3µg Bean
Vitamin E 0.15mg Bean
Manganese 0.496mg Pumpkin seeds
Selenium 4.5µg 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 seeds
Vitamin B6 0.13mg 0.037mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 9µg Bean
Choline 30.8mg Bean
Saturated Fat 0.103g 3.67g Bean
Monounsaturated Fat 0.035g 6.032g Pumpkin seeds
Polyunsaturated fat 0.172g 8.844g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
Minerals Daily Need Coverage Score
25%
Bean
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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 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.