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  6. Black turtle bean vs. Pumpkin seed

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
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.
Black turtle bean
Black turtle bean
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +190.9%
Contains more Iron +162.8%
Contains more Phosphorus +378.3%
Contains more Potassium +63.2%
Contains less Sodium -50%
Contains more Copper +44.9%
Contains more Manganese +101.6%
Contains more Magnesium +63.8%
Contains more Zinc +368.2%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +190.9%
Contains more Iron +162.8%
Contains more Phosphorus +378.3%
Contains more Potassium +63.2%
Contains less Sodium -50%
Contains more Copper +44.9%
Contains more Manganese +101.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black turtle bean
Black turtle bean
8
:
2
Pumpkin seed
Pumpkin seed
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 A +264.7%
Contains more Vitamin C +∞%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Pumpkin seed
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 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 A +264.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +14.6%
Contains more Carbs +17.7%
Contains more Water +144.4%
Contains more Fats +2055.6%
Equal in Other - 3.8
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Pumpkin seed
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 Protein +14.6%
Contains more Carbs +17.7%
Contains more Water +144.4%
Contains more Fats +2055.6%
Equal in Other - 3.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +7633.3%
Contains more Polyunsaturated fat +2185.3%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +7633.3%
Contains more 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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Black turtle bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
135%
Black turtle bean
103%
Pumpkin seed

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 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 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.