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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
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.
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Contains more Iron +66.3%
Contains more Magnesium +509.3%
Contains more Potassium +156.7%
Contains less Sodium -95.7%
Contains more Zinc +1311%
Contains more Copper +334%
Contains more Manganese +94.5%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Contains more Iron +66.3%
Contains more Magnesium +509.3%
Contains more Potassium +156.7%
Contains less Sodium -95.7%
Contains more Zinc +1311%
Contains more Copper +334%
Contains more Manganese +94.5%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1348.2%
Contains more Protein +234.8%
Contains more Fats +276.7%
Contains more Carbs +148.5%
Contains more Other +51.4%
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
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 +1348.2%
Contains more Protein +234.8%
Contains more Fats +276.7%
Contains more Carbs +148.5%
Contains more Other +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +182.8%
Contains more Polyunsaturated fat +1095.1%
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +182.8%
Contains more Polyunsaturated fat +1095.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Pumpkin seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Baked beans Pumpkin seed Opinion
Net carbs 16.13g 35.35g Pumpkin seed
Protein 5.54g 18.55g Pumpkin seed
Fats 5.15g 19.4g Pumpkin seed
Carbs 21.63g 53.75g Pumpkin seed
Calories 155kcal 446kcal Pumpkin seed
Fiber 5.5g 18.4g Pumpkin seed
Calcium 61mg 55mg Baked beans
Iron 1.99mg 3.31mg Pumpkin seed
Magnesium 43mg 262mg Pumpkin seed
Phosphorus 109mg 92mg Baked beans
Potassium 358mg 919mg Pumpkin seed
Sodium 422mg 18mg Pumpkin seed
Zinc 0.73mg 10.3mg Pumpkin seed
Copper 0.159mg 0.69mg Pumpkin seed
Manganese 0.255mg 0.496mg Pumpkin seed
Selenium 5.7µg Baked beans
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 1.1mg 0.3mg Baked beans
Vitamin B1 0.136mg 0.034mg Baked beans
Vitamin B2 0.049mg 0.052mg Pumpkin seed
Vitamin B3 0.408mg 0.286mg Baked beans
Vitamin B5 0.155mg 0.056mg Baked beans
Vitamin B6 0.09mg 0.037mg Baked beans
Folate 48µg 9µg Baked beans
Tryptophan 0.067mg 0.326mg Pumpkin seed
Threonine 0.228mg 0.683mg Pumpkin seed
Isoleucine 0.242mg 0.956mg Pumpkin seed
Leucine 0.428mg 1.572mg Pumpkin seed
Lysine 0.379mg 1.386mg Pumpkin seed
Methionine 0.086mg 0.417mg Pumpkin seed
Phenylalanine 0.287mg 0.924mg Pumpkin seed
Valine 0.282mg 1.491mg Pumpkin seed
Histidine 0.153mg 0.515mg Pumpkin seed
Cholesterol 5mg 0mg Pumpkin seed
Saturated Fat 1.948g 3.67g Baked beans
Monounsaturated Fat 2.133g 6.032g Pumpkin seed
Polyunsaturated fat 0.74g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
10%
Baked beans
4%
Pumpkin seed
Minerals Daily Need Coverage Score
39%
Baked beans
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 404mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 5mg)
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 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.

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. 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.