Black turtle bean vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
4%
Minerals Daily Need Coverage Score
135%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds 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)