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  6. Cranberry bean raw vs. Pumpkin seeds

Cranberry bean raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and pumpkin seeds

  • Cranberry bean raw has more folate, vitamin B1, phosphorus, fiber, iron, vitamin B6, and manganese; however, pumpkin seeds have more zinc and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw has 22 times more vitamin B1 than pumpkin seeds. Cranberry bean raw has 0.747mg of vitamin B1, while pumpkin seeds have 0.034mg.
  • Cranberry bean raw is lower in saturated fat.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +130.9%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +51.1%
Contains more CopperCopper +15.1%
Contains more PhosphorusPhosphorus +304.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +85.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +67.9%
Contains more ZincZinc +183.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +2097.1%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +408.7%
Contains more Vitamin B5Vitamin B5 +1235.7%
Contains more Vitamin B6Vitamin B6 +735.1%
Contains more FolateFolate +6611.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pumpkin seeds DV% diff.
Folate 604µg 9µg 149%
Zinc 3.63mg 10.3mg 61%
Vitamin B1 0.747mg 0.034mg 59%
Polyunsaturated fat 0.527g 8.844g 55%
Phosphorus 372mg 92mg 40%
Fats 1.23g 19.4g 28%
Fiber 24.7g 18.4g 25%
Magnesium 156mg 262mg 25%
Selenium 12.7µg 23%
Iron 5mg 3.31mg 21%
Vitamin B6 0.309mg 0.037mg 21%
Manganese 0.92mg 0.496mg 18%
Saturated fat 0.316g 3.67g 15%
Monounsaturated fat 0.106g 6.032g 15%
Vitamin B5 0.748mg 0.056mg 14%
Potassium 1332mg 919mg 12%
Copper 0.794mg 0.69mg 12%
Vitamin B2 0.213mg 0.052mg 12%
Protein 23.03g 18.55g 9%
Calcium 127mg 55mg 7%
Vitamin B3 1.455mg 0.286mg 7%
Calories 335kcal 446kcal 6%
Carbs 60.05g 53.75g 2%
Sodium 6mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 35.35g 35.35g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.273mg 0.326mg 0%
Threonine 0.969mg 0.683mg 0%
Isoleucine 1.017mg 0.956mg 0%
Leucine 1.838mg 1.572mg 0%
Lysine 1.58mg 1.386mg 0%
Methionine 0.346mg 0.417mg 0%
Phenylalanine 1.245mg 0.924mg 0%
Valine 1.205mg 1.491mg 0%
Histidine 0.641mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +24.2%
Contains more CarbsCarbs +11.7%
Contains more WaterWater +175.3%
Contains more FatsFats +1477.2%
Contains more OtherOther +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -91.4%
Contains more Mono. FatMonounsaturated fat +5590.6%
Contains more Poly. FatPolyunsaturated fat +1578.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.