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.
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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.
Contains
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Calcium
+190.9%
Contains
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Iron
+162.8%
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Phosphorus
+378.3%
Contains
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Potassium
+63.2%
Contains
less
Sodium
-50%
Contains
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Copper
+44.9%
Contains
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Manganese
+101.6%
Contains
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Magnesium
+63.8%
Contains
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Zinc
+368.2%
Contains
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Calcium
+190.9%
Contains
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Iron
+162.8%
Contains
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Phosphorus
+378.3%
Contains
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Potassium
+63.2%
Contains
less
Sodium
-50%
Contains
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Copper
+44.9%
Contains
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Manganese
+101.6%
Contains
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Magnesium
+63.8%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B1
+2547.1%
Contains
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Vitamin B2
+271.2%
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Vitamin B3
+583.6%
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Vitamin B5
+1505.4%
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Vitamin B6
+673%
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Folate
+4833.3%
Contains
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Vitamin A
+264.7%
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Vitamin C
+∞%
Contains
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Vitamin B1
+2547.1%
Contains
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Vitamin B2
+271.2%
Contains
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Vitamin B3
+583.6%
Contains
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Vitamin B5
+1505.4%
Contains
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Vitamin B6
+673%
Contains
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Folate
+4833.3%
Contains
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Vitamin A
+264.7%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14.6%
Contains
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Carbs
+17.7%
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Water
+144.4%
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Fats
+2055.6%
Equal in Other - 3.8
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+14.6%
Contains
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Carbs
+17.7%
Contains
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Water
+144.4%
Contains
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Fats
+2055.6%
Equal in Other - 3.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-93.7%
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Monounsaturated Fat
+7633.3%
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Polyunsaturated fat
+2185.3%
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.078 g
Polyunsaturated fat:
0.387 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-93.7%
Contains
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Monounsaturated Fat
+7633.3%
Contains
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Polyunsaturated fat
+2185.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 47.75g | 35.35g |
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Protein | 21.25g | 18.55g |
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Fats | 0.9g | 19.4g |
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Carbs | 63.25g | 53.75g |
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Calories | 339kcal | 446kcal |
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Sugar | 2.12g |
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Fiber | 15.5g | 18.4g |
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Calcium | 160mg | 55mg |
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Iron | 8.7mg | 3.31mg |
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Magnesium | 160mg | 262mg |
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Phosphorus | 440mg | 92mg |
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Potassium | 1500mg | 919mg |
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Sodium | 9mg | 18mg |
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Zinc | 2.2mg | 10.3mg |
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Copper | 1mg | 0.69mg |
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Manganese | 1mg | 0.496mg |
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Selenium | 3.2µg |
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Vitamin A | 17IU | 62IU |
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Vitamin A RAE | 0µg | 3µg |
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Vitamin E | 0.21mg |
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Vitamin C | 0mg | 0.3mg |
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Vitamin B1 | 0.9mg | 0.034mg |
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Vitamin B2 | 0.193mg | 0.052mg |
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Vitamin B3 | 1.955mg | 0.286mg |
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Vitamin B5 | 0.899mg | 0.056mg |
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Vitamin B6 | 0.286mg | 0.037mg |
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Folate | 444µg | 9µg |
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Vitamin K | 5.6µg |
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Tryptophan | 0.252mg | 0.326mg |
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Threonine | 0.894mg | 0.683mg |
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Isoleucine | 0.938mg | 0.956mg |
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Leucine | 1.697mg | 1.572mg |
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Lysine | 1.459mg | 1.386mg |
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Methionine | 0.32mg | 0.417mg |
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Phenylalanine | 1.149mg | 0.924mg |
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Valine | 1.112mg | 1.491mg |
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Histidine | 0.592mg | 0.515mg |
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Saturated Fat | 0.232g | 3.67g |
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Monounsaturated Fat | 0.078g | 6.032g |
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Polyunsaturated fat | 0.387g | 8.844g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
65%

4%

Minerals Daily Need Coverage Score
135%

103%

Comparison summary
Which food is lower in Sugar?

Pumpkin seed is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 3.438g)
Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?

Black turtle bean is cheaper (difference - $0.6)
Which food is richer in minerals?

Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?

Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)