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  6. Black turtle bean vs. Pumpkin seeds

Black turtle bean vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are Black turtle bean and Pumpkin seeds different?

  • Black turtle bean is higher in Folate, Vitamin B1, Iron, Phosphorus, Copper, Manganese, and Vitamin B6, however, Pumpkin seeds are 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 seeds. While Black turtle bean contains 0.9mg of Vitamin B1, Pumpkin seeds contain 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +162.8%
Contains more CopperCopper +44.9%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +101.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +63.8%
Contains more ZincZinc +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2547.1%
Contains more Vitamin B2Vitamin B2 +271.2%
Contains more Vitamin B3Vitamin B3 +583.6%
Contains more Vitamin B5Vitamin B5 +1505.4%
Contains more Vitamin B6Vitamin B6 +673%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4833.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +264.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +14.6%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +144.4%
Contains more FatsFats +2055.6%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -93.7%
Contains more Mono. FatMonounsaturated Fat +7633.3%
Contains more Poly. FatPolyunsaturated 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.
Black turtle bean Pumpkin seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Pumpkin seeds Opinion
Calories 339kcal 446kcal Pumpkin seeds
Protein 21.25g 18.55g Black turtle bean
Fats 0.9g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 47.75g 35.35g Black turtle bean
Carbs 63.25g 53.75g Black turtle bean
Magnesium 160mg 262mg Pumpkin seeds
Calcium 160mg 55mg Black turtle bean
Potassium 1500mg 919mg Black turtle bean
Iron 8.7mg 3.31mg Black turtle bean
Sugar 2.12g Pumpkin seeds
Fiber 15.5g 18.4g Pumpkin seeds
Copper 1mg 0.69mg Black turtle bean
Zinc 2.2mg 10.3mg Pumpkin seeds
Phosphorus 440mg 92mg Black turtle bean
Sodium 9mg 18mg Black turtle bean
Vitamin A 17IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.21mg Black turtle bean
Manganese 1mg 0.496mg Black turtle bean
Selenium 3.2µg Black turtle bean
Vitamin B1 0.9mg 0.034mg Black turtle bean
Vitamin B2 0.193mg 0.052mg Black turtle bean
Vitamin B3 1.955mg 0.286mg Black turtle bean
Vitamin B5 0.899mg 0.056mg Black turtle bean
Vitamin B6 0.286mg 0.037mg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Folate 444µg 9µg Black turtle bean
Saturated Fat 0.232g 3.67g Black turtle bean
Monounsaturated Fat 0.078g 6.032g Pumpkin seeds
Polyunsaturated fat 0.387g 8.844g Pumpkin seeds
Tryptophan 0.252mg 0.326mg Pumpkin seeds
Threonine 0.894mg 0.683mg Black turtle bean
Isoleucine 0.938mg 0.956mg Pumpkin seeds
Leucine 1.697mg 1.572mg Black turtle bean
Lysine 1.459mg 1.386mg Black turtle bean
Methionine 0.32mg 0.417mg Pumpkin seeds
Phenylalanine 1.149mg 0.924mg Black turtle bean
Valine 1.112mg 1.491mg Pumpkin seeds
Histidine 0.592mg 0.515mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Black turtle bean
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
135%
Black turtle bean
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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 minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Pumpkin seeds - 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.