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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
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
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
65%
4%
Minerals Daily Need Coverage Score
132%
103%
Comparison summary
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 3.479g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)