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Black turtle bean vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Black turtle bean and Pumpkin seed different?

  • Black turtle bean is higher in Folate, Vitamin B1, Iron, Phosphorus, Copper, Manganese, and Vitamin B6, however Pumpkin seed is richer in Zinc, and Magnesium.
  • Daily need coverage for Folate from Black turtle bean is 109% higher.
  • Black turtle bean contains 26 times more Vitamin B1 than Pumpkin seed. While Black turtle bean contains 0.9mg of Vitamin B1, Pumpkin seed contains only 0.034mg.
  • Black turtle bean has less Saturated Fat.

Beans, black turtle, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Black turtle 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 +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%
Contains more Magnesium +63.8%
Contains more Zinc +368.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%
Contains more Magnesium +63.8%
Contains more Zinc +368.2%

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 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%
Contains more Folate +4833.3%
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%
Contains more Folate +4833.3%
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
65
Black turtle bean
4
Pumpkin seed
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
111%
Pumpkin seed
Carbohydrates
63%
Black turtle bean
54%
Pumpkin seed
Fats
4%
Black turtle 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.
Black turtle bean Pumpkin seed
Lower in Sugar 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 Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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 is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.438g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Black turtle bean Pumpkin seed Opinion
Calories 339 446 Pumpkin seed
Protein 21.25 18.55 Black turtle bean
Fats 0.9 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 63.25 53.75 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 3.31 Black turtle bean
Calcium 160 55 Black turtle bean
Potassium 1500 919 Black turtle bean
Magnesium 160 262 Pumpkin seed
Sugar 2.12 Pumpkin seed
Fiber 15.5 18.4 Pumpkin seed
Copper 1 0.69 Black turtle bean
Zinc 2.2 10.3 Pumpkin seed
Starch
Phosphorus 440 92 Black turtle bean
Sodium 9 18 Black turtle bean
Vitamin A 17 62 Pumpkin seed
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.034 Black turtle bean
Vitamin B2 0.193 0.052 Black turtle bean
Vitamin B3 1.955 0.286 Black turtle bean
Vitamin B5 0.899 0.056 Black turtle bean
Vitamin B6 0.286 0.037 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 9 Black turtle bean
Trans Fat 0 Pumpkin seed
Saturated Fat 0.232 3.67 Black turtle bean
Monounsaturated Fat 0.078 6.032 Pumpkin seed
Polyunsaturated fat 0.387 8.844 Pumpkin seed
Tryptophan 0.252 0.326 Pumpkin seed
Threonine 0.894 0.683 Black turtle bean
Isoleucine 0.938 0.956 Pumpkin seed
Leucine 1.697 1.572 Black turtle bean
Lysine 1.459 1.386 Black turtle bean
Methionine 0.32 0.417 Pumpkin seed
Phenylalanine 1.149 0.924 Black turtle bean
Valine 1.112 1.491 Pumpkin seed
Histidine 0.592 0.515 Black turtle 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.