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Baked beans vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Baked beans and Pumpkin seed different?

  • Baked beans are richer in Folate, while Pumpkin seed is higher in Zinc, Copper, Magnesium, Fiber, Potassium, Iron and Manganese.
  • Pumpkin seed covers your daily need of Zinc 87% more than Baked beans.
  • Baked beans contain 23 times more Sodium than Pumpkin seed. Baked beans contain 422mg of Sodium, while Pumpkin seed contains 18mg.

Beans, baked, home prepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Baked beans 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 Calcium +10.9%
Contains more Phosphorus +18.5%
Contains more Iron +66.3%
Contains more Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
Equal in Calcium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Contains more Iron +66.3%
Contains more Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
Equal in Calcium - 55

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 C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.052

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Baked beans
4
Pumpkin seed
Mineral Summary Score
41
Baked beans
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 the food
Protein
33%
Baked beans
111%
Pumpkin seed
Carbohydrates
22%
Baked beans
54%
Pumpkin seed
Fats
24%
Baked beans
90%
Pumpkin seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Baked beans Pumpkin seed
Lower in Cholesterol 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 Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Baked beans 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 is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 404mg)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 1.722g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.4)
Which food is richer in vitamins?
Baked beans
Baked beans is relatively richer in vitamins
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Baked beans Pumpkin seed Opinion
Calories 155 446 Pumpkin seed
Protein 5.54 18.55 Pumpkin seed
Fats 5.15 19.4 Pumpkin seed
Vitamin C 1.1 0.3 Baked beans
Carbs 21.63 53.75 Pumpkin seed
Cholesterol 5 0 Pumpkin seed
Vitamin D 0 0
Iron 1.99 3.31 Pumpkin seed
Calcium 61 55 Baked beans
Potassium 358 919 Pumpkin seed
Magnesium 43 262 Pumpkin seed
Sugars
Fiber 5.5 18.4 Pumpkin seed
Copper 0.159 0.69 Pumpkin seed
Zinc 0.73 10.3 Pumpkin seed
Starch
Phosphorus 109 92 Baked beans
Sodium 422 18 Pumpkin seed
Vitamin A 0 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.136 0.034 Baked beans
Vitamin B2 0.049 0.052 Pumpkin seed
Vitamin B3 0.408 0.286 Baked beans
Vitamin B5 0.155 0.056 Baked beans
Vitamin B6 0.09 0.037 Baked beans
Vitamin B12 0 0
Vitamin K
Folate 48 9 Baked beans
Trans Fat 0 Pumpkin seed
Saturated Fat 1.948 3.67 Baked beans
Monounsaturated Fat 2.133 6.032 Pumpkin seed
Polyunsaturated fat 0.74 8.844 Pumpkin seed
Tryptophan 0.067 0.326 Pumpkin seed
Threonine 0.228 0.683 Pumpkin seed
Isoleucine 0.242 0.956 Pumpkin seed
Leucine 0.428 1.572 Pumpkin seed
Lysine 0.379 1.386 Pumpkin seed
Methionine 0.086 0.417 Pumpkin seed
Phenylalanine 0.287 0.924 Pumpkin seed
Valine 0.282 1.491 Pumpkin seed
Histidine 0.153 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.