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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +50.5%
Contains more Calcium +20%
Contains more Potassium +36.5%
Contains more Copper +58.6%
Contains more Phosphorus +314.1%
Contains less Sodium -72.2%
Contains more Magnesium +106.3%
Contains more Zinc +104.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +50.5%
Contains more Calcium +20%
Contains more Potassium +36.5%
Contains more Copper +58.6%
Contains more Phosphorus +314.1%
Contains less Sodium -72.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 C +∞%
Contains more Vitamin A +264.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 C +∞%
Contains more Vitamin A +264.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
4
Pumpkin seed
Mineral Summary Score
134
Adzuki bean
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Adzuki bean
111%
Pumpkin seed
Carbohydrates
63%
Adzuki bean
54%
Pumpkin seed
Fats
2%
Adzuki bean
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 26)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin seed Opinion
Calories 329 446 Pumpkin seed
Protein 19.87 18.55 Adzuki bean
Fats 0.53 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 62.9 53.75 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 3.31 Adzuki bean
Calcium 66 55 Adzuki bean
Potassium 1254 919 Adzuki bean
Magnesium 127 262 Pumpkin seed
Sugar
Fiber 12.7 18.4 Pumpkin seed
Copper 1.094 0.69 Adzuki bean
Zinc 5.04 10.3 Pumpkin seed
Starch
Phosphorus 381 92 Adzuki bean
Sodium 5 18 Adzuki bean
Vitamin A 17 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.034 Adzuki bean
Vitamin B2 0.22 0.052 Adzuki bean
Vitamin B3 2.63 0.286 Adzuki bean
Vitamin B5 1.471 0.056 Adzuki bean
Vitamin B6 0.351 0.037 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folate 622 9 Adzuki bean
Trans Fat 0 Pumpkin seed
Saturated Fat 0.191 3.67 Adzuki bean
Monounsaturated Fat 0.05 6.032 Pumpkin seed
Polyunsaturated fat 0.113 8.844 Pumpkin seed
Tryptophan 0.191 0.326 Pumpkin seed
Threonine 0.674 0.683 Pumpkin seed
Isoleucine 0.791 0.956 Pumpkin seed
Leucine 1.668 1.572 Adzuki bean
Lysine 1.497 1.386 Adzuki bean
Methionine 0.21 0.417 Pumpkin seed
Phenylalanine 1.052 0.924 Adzuki bean
Valine 1.023 1.491 Pumpkin seed
Histidine 0.524 0.515 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.