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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 for 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% 0% 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% 1% 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pumpkin seeds DV% diff.
Folate 444µg 9µg 109%
Zinc 2.2mg 10.3mg 74%
Vitamin B1 0.9mg 0.034mg 72%
Iron 8.7mg 3.31mg 67%
Polyunsaturated fat 0.387g 8.844g 56%
Phosphorus 440mg 92mg 50%
Copper 1mg 0.69mg 34%
Fats 0.9g 19.4g 28%
Magnesium 160mg 262mg 24%
Manganese 1mg 0.496mg 22%
Vitamin B6 0.286mg 0.037mg 19%
Potassium 1500mg 919mg 17%
Vitamin B5 0.899mg 0.056mg 17%
Saturated fat 0.232g 3.67g 16%
Monounsaturated fat 0.078g 6.032g 15%
Fiber 15.5g 18.4g 12%
Calcium 160mg 55mg 11%
Vitamin B2 0.193mg 0.052mg 11%
Vitamin B3 1.955mg 0.286mg 10%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Calories 339kcal 446kcal 5%
Protein 21.25g 18.55g 5%
Carbs 63.25g 53.75g 3%
Vitamin E 0.21mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 47.75g 35.35g N/A
Sugar 2.12g N/A
Sodium 9mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.326mg 0%
Threonine 0.894mg 0.683mg 0%
Isoleucine 0.938mg 0.956mg 0%
Leucine 1.697mg 1.572mg 0%
Lysine 1.459mg 1.386mg 0%
Methionine 0.32mg 0.417mg 0%
Phenylalanine 1.149mg 0.924mg 0%
Valine 1.112mg 1.491mg 0%
Histidine 0.592mg 0.515mg 0%

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%

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.