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  6. Adzuki bean vs. Pumpkin seeds

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

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The main differences between adzuki bean and pumpkin seeds

  • Adzuki bean has more folate, manganese, copper, phosphorus, vitamin B1, vitamin B5, and vitamin B6; however, pumpkin seeds have more zinc, magnesium, and fiber.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Pumpkin seeds have 26 times less vitamin B5 than adzuki bean. Adzuki bean has 1.471mg of vitamin B5, while pumpkin seeds have 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 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 CalciumCalcium +20%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +50.5%
Contains more CopperCopper +58.6%
Contains more PhosphorusPhosphorus +314.1%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +248.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +106.3%
Contains more ZincZinc +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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 B1Vitamin B1 +1238.2%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +819.6%
Contains more Vitamin B5Vitamin B5 +2526.8%
Contains more Vitamin B6Vitamin B6 +848.6%
Contains more FolateFolate +6811.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin seeds DV% diff.
Folate 622µg 9µg 153%
Polyunsaturated fat 0.113g 8.844g 58%
Manganese 1.73mg 0.496mg 54%
Zinc 5.04mg 10.3mg 48%
Copper 1.094mg 0.69mg 45%
Phosphorus 381mg 92mg 41%
Vitamin B1 0.455mg 0.034mg 35%
Magnesium 127mg 262mg 32%
Fats 0.53g 19.4g 29%
Vitamin B5 1.471mg 0.056mg 28%
Vitamin B6 0.351mg 0.037mg 24%
Fiber 12.7g 18.4g 23%
Iron 4.98mg 3.31mg 21%
Saturated fat 0.191g 3.67g 16%
Monounsaturated fat 0.05g 6.032g 15%
Vitamin B3 2.63mg 0.286mg 15%
Vitamin B2 0.22mg 0.052mg 13%
Potassium 1254mg 919mg 10%
Calories 329kcal 446kcal 6%
Selenium 3.1µg 6%
Protein 19.87g 18.55g 3%
Carbs 62.9g 53.75g 3%
Sodium 5mg 18mg 1%
Calcium 66mg 55mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 50.2g 35.35g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.191mg 0.326mg 0%
Threonine 0.674mg 0.683mg 0%
Isoleucine 0.791mg 0.956mg 0%
Leucine 1.668mg 1.572mg 0%
Lysine 1.497mg 1.386mg 0%
Methionine 0.21mg 0.417mg 0%
Phenylalanine 1.052mg 0.924mg 0%
Valine 1.023mg 1.491mg 0%
Histidine 0.524mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 CarbsCarbs +17%
Contains more WaterWater +198.7%
Contains more FatsFats +3560.4%
Contains more OtherOther +16.6%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.8%
Contains more Mono. FatMonounsaturated fat +11964%
Contains more Poly. FatPolyunsaturated fat +7726.5%

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 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.