Adzuki bean vs Pumpkin seed - In-Depth Nutrition Comparison
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.
Comparison summary table
|Rich in minerals|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar||Equal|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|