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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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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 cover 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
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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% 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% 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 +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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pumpkin seeds DV% diff.
Zinc 0.76mg 10.3mg 87%
Polyunsaturated fat 0.149g 8.844g 58%
Magnesium 49mg 262mg 51%
Copper 0.269mg 0.69mg 47%
Fiber 8.3g 18.4g 40%
Fats 0.35g 19.4g 29%
Protein 8.18g 18.55g 21%
Folate 86µg 9µg 19%
Calories 130kcal 446kcal 16%
Saturated fat 0.089g 3.67g 16%
Vitamin B1 0.225mg 0.034mg 16%
Monounsaturated fat 0.03g 6.032g 15%
Potassium 433mg 919mg 14%
Carbs 24.35g 53.75g 10%
Phosphorus 152mg 92mg 9%
Manganese 0.327mg 0.496mg 7%
Choline 32.6mg 6%
Iron 2.85mg 3.31mg 6%
Vitamin E 0.87mg 6%
Vitamin B5 0.26mg 0.056mg 4%
Vitamin B6 0.077mg 0.037mg 3%
Vitamin K 3.3µg 3%
Vitamin B3 0.527mg 0.286mg 2%
Selenium 1.2µg 2%
Sodium 3mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 16.05g 35.35g N/A
Calcium 55mg 55mg 0%
Sugar 0.32g N/A
Vitamin A 0µg 3µg 0%
Vitamin B2 0.056mg 0.052mg 0%
Tryptophan 0.097mg 0.326mg 0%
Threonine 0.344mg 0.683mg 0%
Isoleucine 0.361mg 0.956mg 0%
Leucine 0.653mg 1.572mg 0%
Lysine 0.562mg 1.386mg 0%
Methionine 0.123mg 0.417mg 0%
Phenylalanine 0.442mg 0.924mg 0%
Valine 0.428mg 1.491mg 0%
Histidine 0.228mg 0.515mg 0%

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%

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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.