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

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A recap on the differences between adzuki bean and pumpkin seeds

Adzuki bean has more folate, phosphorus, and vitamin B5; however, pumpkin seeds are higher in zinc, magnesium, fiber, copper, iron, and potassium.
Pumpkin seeds cover your daily zinc needs 78% more than adzuki bean.
Pumpkin seeds contain 13 times less folate than adzuki bean. Adzuki bean contains 121µg of folate, while pumpkin seeds contain 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.

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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.

Adzuki bean

Pumpkin seeds

Contains more PhosphorusPhosphorus	+82.6%
Contains less SodiumSodium	-55.6%
Contains more ManganeseManganese	+15.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+403.8%
Contains more CalciumCalcium	+96.4%
Contains more PotassiumPotassium	+72.7%
Contains more IronIron	+65.5%
Contains more CopperCopper	+131.5%
Contains more ZincZinc	+481.9%

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

Pumpkin seeds

Contains more Vitamin B1Vitamin B1	+238.2%
Contains more Vitamin B2Vitamin B2	+23.1%
Contains more Vitamin B3Vitamin B3	+150.7%
Contains more Vitamin B5Vitamin B5	+667.9%
Contains more Vitamin B6Vitamin B6	+159.5%
Contains more FolateFolate	+1244.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~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			DV% diff.
Zinc	1.77mg	10.3mg	78%
Polyunsaturated fat	0.021g	8.844g	59%
Magnesium	52mg	262mg	50%
Fiber	7.3g	18.4g	44%
Copper	0.298mg	0.69mg	44%
Fats	0.1g	19.4g	30%
Folate	121µg	9µg	28%
Protein	7.52g	18.55g	22%
Saturated fat	0.036g	3.67g	17%
Calories	128kcal	446kcal	16%
Iron	2mg	3.31mg	16%
Monounsaturated fat	0.009g	6.032g	15%
Potassium	532mg	919mg	11%
Phosphorus	168mg	92mg	11%
Carbs	24.77g	53.75g	10%
Vitamin B5	0.43mg	0.056mg	7%
Vitamin B1	0.115mg	0.034mg	7%
Vitamin B6	0.096mg	0.037mg	5%
Calcium	28mg	55mg	3%
Vitamin B3	0.717mg	0.286mg	3%
Manganese	0.573mg	0.496mg	3%
Selenium	1.2µg		2%
Vitamin B2	0.064mg	0.052mg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	17.47g	35.35g	N/A
Sodium	8mg	18mg	0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.072mg	0.326mg	0%
Threonine	0.255mg	0.683mg	0%
Isoleucine	0.3mg	0.956mg	0%
Leucine	0.632mg	1.572mg	0%
Lysine	0.567mg	1.386mg	0%
Methionine	0.079mg	0.417mg	0%
Phenylalanine	0.398mg	0.924mg	0%
Valine	0.387mg	1.491mg	0%
Histidine	0.198mg	0.515mg	0%