Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Pumpkin seeds

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

Compare

Significant differences between Black turtle bean and Pumpkin seeds

  • Black turtle bean has more Folate, Vitamin B1, and Phosphorus, however, Pumpkin seeds are richer in Zinc, Magnesium, Copper, Fiber, Potassium, and Manganese.
  • Pumpkin seeds covers your daily Zinc needs 87% more than Black turtle bean.
  • Pumpkin seeds have 10 times less Folate than Black turtle bean. Black turtle bean has 86µg of Folate, while Pumpkin seeds have 9µg.
  • Black turtle bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +434.7%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +16.1%
Contains more CopperCopper +156.5%
Contains more ZincZinc +1255.3%
Contains more ManganeseManganese +51.7%
~equal in Calcium ~55mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 +561.8%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +364.3%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +855.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 WaterWater +1360.9%
Contains more ProteinProtein +126.8%
Contains more FatsFats +5442.9%
Contains more CarbsCarbs +120.7%
Contains more OtherOther +175.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -97.6%
Contains more Mono. FatMonounsaturated Fat +20006.7%
Contains more Poly. FatPolyunsaturated fat +5835.6%

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
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Pumpkin seeds Opinion
Calories 130kcal 446kcal Pumpkin seeds
Protein 8.18g 18.55g Pumpkin seeds
Fats 0.35g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 16.05g 35.35g Pumpkin seeds
Carbs 24.35g 53.75g Pumpkin seeds
Magnesium 49mg 262mg Pumpkin seeds
Calcium 55mg 55mg
Potassium 433mg 919mg Pumpkin seeds
Iron 2.85mg 3.31mg Pumpkin seeds
Sugar 0.32g Pumpkin seeds
Fiber 8.3g 18.4g Pumpkin seeds
Copper 0.269mg 0.69mg Pumpkin seeds
Zinc 0.76mg 10.3mg Pumpkin seeds
Phosphorus 152mg 92mg Black turtle bean
Sodium 3mg 18mg Black turtle bean
Vitamin A 6IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.496mg Pumpkin seeds
Selenium 1.2µg Black turtle bean
Vitamin B1 0.225mg 0.034mg Black turtle bean
Vitamin B2 0.056mg 0.052mg Black turtle bean
Vitamin B3 0.527mg 0.286mg Black turtle bean
Vitamin B5 0.26mg 0.056mg Black turtle bean
Vitamin B6 0.077mg 0.037mg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Folate 86µg 9µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.089g 3.67g Black turtle bean
Monounsaturated Fat 0.03g 6.032g Pumpkin seeds
Polyunsaturated fat 0.149g 8.844g Pumpkin seeds
Tryptophan 0.097mg 0.326mg Pumpkin seeds
Threonine 0.344mg 0.683mg Pumpkin seeds
Isoleucine 0.361mg 0.956mg Pumpkin seeds
Leucine 0.653mg 1.572mg Pumpkin seeds
Lysine 0.562mg 1.386mg Pumpkin seeds
Methionine 0.123mg 0.417mg Pumpkin seeds
Phenylalanine 0.442mg 0.924mg Pumpkin seeds
Valine 0.428mg 1.491mg Pumpkin seeds
Histidine 0.228mg 0.515mg Pumpkin seeds

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

People also compare

Black turtle bean
Black turtle bean vs Cranberry bean raw
Cranberry bean raw
Black turtle bean
Black turtle bean vs Kidney beans raw
Kidney beans raw
Black turtle bean
Black turtle bean vs Bean raw
Bean raw
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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
17%
Black turtle bean
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
42%
Black turtle bean
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.581g)
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 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/175187/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.