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Black turtle bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Pumpkin seed

  • Black turtle bean has more Folate, Vitamin B1, and Phosphorus, however Pumpkin seed is richer in Zinc, Magnesium, Copper, Fiber, Potassium, and Manganese.
  • Pumpkin seed covers your daily Zinc needs 87% more than Black turtle bean.
  • Pumpkin seed has 10 times less Folate than Black turtle bean. Black turtle bean has 86µg of Folate, while Pumpkin seed has 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Contains more Iron +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Contains more Iron +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Equal in Calcium - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.052

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Pumpkin seed
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 seed Opinion
Net carbs 16.05g 35.35g Pumpkin seed
Protein 8.18g 18.55g Pumpkin seed
Fats 0.35g 19.4g Pumpkin seed
Carbs 24.35g 53.75g Pumpkin seed
Calories 130kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 0.32g g Pumpkin seed
Fiber 8.3g 18.4g Pumpkin seed
Calcium 55mg 55mg
Iron 2.85mg 3.31mg Pumpkin seed
Magnesium 49mg 262mg Pumpkin seed
Phosphorus 152mg 92mg Black turtle bean
Potassium 433mg 919mg Pumpkin seed
Sodium 3mg 18mg Black turtle bean
Zinc 0.76mg 10.3mg Pumpkin seed
Copper 0.269mg 0.69mg Pumpkin seed
Vitamin A 6IU 62IU Pumpkin seed
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
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
Folate 86µg 9µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Tryptophan 0.097mg 0.326mg Pumpkin seed
Threonine 0.344mg 0.683mg Pumpkin seed
Isoleucine 0.361mg 0.956mg Pumpkin seed
Leucine 0.653mg 1.572mg Pumpkin seed
Lysine 0.562mg 1.386mg Pumpkin seed
Methionine 0.123mg 0.417mg Pumpkin seed
Phenylalanine 0.442mg 0.924mg Pumpkin seed
Valine 0.428mg 1.491mg Pumpkin seed
Histidine 0.228mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.089g 3.67g Black turtle bean
Monounsaturated Fat 0.03g 6.032g Pumpkin seed
Polyunsaturated fat 0.149g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
4
Pumpkin seed
Mineral Summary Score
47
Black turtle bean
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
111%
Pumpkin seed
Carbohydrates
24%
Black turtle bean
54%
Pumpkin seed
Fats
2%
Black turtle bean
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 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.