Black turtle bean vs Pumpkin seed - In-Depth Nutrition Comparison
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.
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|