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  6. Adzuki bean vs. Pumpkin seed

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

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A recap on differences between Adzuki bean and Pumpkin seed

  • Adzuki bean has more Folate, Phosphorus, and Vitamin B5, however, Pumpkin seed is higher in Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
  • Pumpkin seed covers your daily Zinc needs 78% more than Adzuki bean.
  • Pumpkin seed contains 13 times less Folate than Adzuki bean. Adzuki bean contains 121µg of Folate, while Pumpkin seed contains 9µg.
  • Adzuki bean has less Saturated Fat.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt 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
4
:
6
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +82.6%
Contains less Sodium -55.6%
Contains more Manganese +15.5%
Contains more Calcium +96.4%
Contains more Iron +65.5%
Contains more Magnesium +403.8%
Contains more Potassium +72.7%
Contains more Zinc +481.9%
Contains more Copper +131.5%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +82.6%
Contains less Sodium -55.6%
Contains more Manganese +15.5%
Contains more Calcium +96.4%
Contains more Iron +65.5%
Contains more Magnesium +403.8%
Contains more Potassium +72.7%
Contains more Zinc +481.9%
Contains more Copper +131.5%

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 +238.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +667.9%
Contains more Vitamin B6 +159.5%
Contains more Folate +1244.4%
Contains more Vitamin A +933.3%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 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 +238.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +667.9%
Contains more Vitamin B6 +159.5%
Contains more Folate +1244.4%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1373.1%
Contains more Protein +146.7%
Contains more Fats +19300%
Contains more Carbs +117%
Contains more Other +187.9%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 Water +1373.1%
Contains more Protein +146.7%
Contains more Fats +19300%
Contains more Carbs +117%
Contains more Other +187.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +42014.3%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 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 -99%
Contains more Monounsaturated Fat +66922.2%
Contains more Polyunsaturated fat +42014.3%

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
Rich in minerals 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin seed Opinion
Net carbs 17.47g 35.35g Pumpkin seed
Protein 7.52g 18.55g Pumpkin seed
Fats 0.1g 19.4g Pumpkin seed
Carbs 24.77g 53.75g Pumpkin seed
Calories 128kcal 446kcal Pumpkin seed
Fiber 7.3g 18.4g Pumpkin seed
Calcium 28mg 55mg Pumpkin seed
Iron 2mg 3.31mg Pumpkin seed
Magnesium 52mg 262mg Pumpkin seed
Phosphorus 168mg 92mg Adzuki bean
Potassium 532mg 919mg Pumpkin seed
Sodium 8mg 18mg Adzuki bean
Zinc 1.77mg 10.3mg Pumpkin seed
Copper 0.298mg 0.69mg Pumpkin seed
Manganese 0.573mg 0.496mg Adzuki bean
Selenium 1.2µg Adzuki bean
Vitamin A 6IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.115mg 0.034mg Adzuki bean
Vitamin B2 0.064mg 0.052mg Adzuki bean
Vitamin B3 0.717mg 0.286mg Adzuki bean
Vitamin B5 0.43mg 0.056mg Adzuki bean
Vitamin B6 0.096mg 0.037mg Adzuki bean
Folate 121µg 9µg Adzuki bean
Tryptophan 0.072mg 0.326mg Pumpkin seed
Threonine 0.255mg 0.683mg Pumpkin seed
Isoleucine 0.3mg 0.956mg Pumpkin seed
Leucine 0.632mg 1.572mg Pumpkin seed
Lysine 0.567mg 1.386mg Pumpkin seed
Methionine 0.079mg 0.417mg Pumpkin seed
Phenylalanine 0.398mg 0.924mg Pumpkin seed
Valine 0.387mg 1.491mg Pumpkin seed
Histidine 0.198mg 0.515mg Pumpkin seed
Saturated Fat 0.036g 3.67g Adzuki bean
Monounsaturated Fat 0.009g 6.032g Pumpkin seed
Polyunsaturated fat 0.021g 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

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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
16%
Adzuki bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
47%
Adzuki bean
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.634g)
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 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/173728/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.