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  6. Adzuki bean vs. Pumpkin seed

Adzuki bean vs. Pumpkin seed — In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Pumpkin seed

  • Adzuki bean has more Folate, Manganese, Copper, Phosphorus, Vitamin B1, Vitamin B5, and Vitamin B6, however, Pumpkin seed has more Zinc, Magnesium, and Fiber.
  • Daily need coverage for Folate from Adzuki bean is 153% higher.
  • Pumpkin seed has 26 times less Vitamin B5 than Adzuki bean. Adzuki bean has 1.471mg of Vitamin B5, while Pumpkin seed has 0.056mg.

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

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +20%
Contains more Iron +50.5%
Contains more Phosphorus +314.1%
Contains more Potassium +36.5%
Contains less Sodium -72.2%
Contains more Copper +58.6%
Contains more Manganese +248.8%
Contains more Magnesium +106.3%
Contains more Zinc +104.4%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
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 +20%
Contains more Iron +50.5%
Contains more Phosphorus +314.1%
Contains more Potassium +36.5%
Contains less Sodium -72.2%
Contains more Copper +58.6%
Contains more Manganese +248.8%
Contains more Magnesium +106.3%
Contains more Zinc +104.4%

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.
Adzuki bean
Adzuki bean
6
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +1238.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +819.6%
Contains more Vitamin B5 +2526.8%
Contains more Vitamin B6 +848.6%
Contains more Folate +6811.1%
Contains more Vitamin A +264.7%
Contains more Vitamin C +∞%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 B1 +1238.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +819.6%
Contains more Vitamin B5 +2526.8%
Contains more Vitamin B6 +848.6%
Contains more Folate +6811.1%
Contains more Vitamin A +264.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Carbs +17%
Contains more Water +198.7%
Contains more Fats +3560.4%
Contains more Other +16.6%
Equal in Protein - 18.55
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 Carbs +17%
Contains more Water +198.7%
Contains more Fats +3560.4%
Contains more Other +16.6%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +7726.5%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 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 -94.8%
Contains more Monounsaturated Fat +11964%
Contains more Polyunsaturated fat +7726.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Pumpkin seed
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin seed Opinion
Net carbs 50.2g 35.35g Adzuki bean
Protein 19.87g 18.55g Adzuki bean
Fats 0.53g 19.4g Pumpkin seed
Carbs 62.9g 53.75g Adzuki bean
Calories 329kcal 446kcal Pumpkin seed
Fiber 12.7g 18.4g Pumpkin seed
Calcium 66mg 55mg Adzuki bean
Iron 4.98mg 3.31mg Adzuki bean
Magnesium 127mg 262mg Pumpkin seed
Phosphorus 381mg 92mg Adzuki bean
Potassium 1254mg 919mg Adzuki bean
Sodium 5mg 18mg Adzuki bean
Zinc 5.04mg 10.3mg Pumpkin seed
Copper 1.094mg 0.69mg Adzuki bean
Manganese 1.73mg 0.496mg Adzuki bean
Selenium 3.1µg Adzuki bean
Vitamin A 17IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.455mg 0.034mg Adzuki bean
Vitamin B2 0.22mg 0.052mg Adzuki bean
Vitamin B3 2.63mg 0.286mg Adzuki bean
Vitamin B5 1.471mg 0.056mg Adzuki bean
Vitamin B6 0.351mg 0.037mg Adzuki bean
Folate 622µg 9µg Adzuki bean
Tryptophan 0.191mg 0.326mg Pumpkin seed
Threonine 0.674mg 0.683mg Pumpkin seed
Isoleucine 0.791mg 0.956mg Pumpkin seed
Leucine 1.668mg 1.572mg Adzuki bean
Lysine 1.497mg 1.386mg Adzuki bean
Methionine 0.21mg 0.417mg Pumpkin seed
Phenylalanine 1.052mg 0.924mg Adzuki bean
Valine 1.023mg 1.491mg Pumpkin seed
Histidine 0.524mg 0.515mg Adzuki bean
Saturated Fat 0.191g 3.67g Adzuki bean
Monounsaturated Fat 0.05g 6.032g Pumpkin seed
Polyunsaturated fat 0.113g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
132%
Adzuki bean
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.479g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.