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  6. Cranberry bean raw vs. Pumpkin seed

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

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Important differences between Cranberry bean raw and Pumpkin seed

  • Cranberry bean raw has more Folate, Vitamin B1, Phosphorus, Fiber, Iron, Vitamin B6, and Manganese, however, Pumpkin seed has 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 seed. Cranberry bean raw has 0.747mg of Vitamin B1, while Pumpkin seed has 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry bean raw
Cranberry bean raw
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +130.9%
Contains more Iron +51.1%
Contains more Phosphorus +304.3%
Contains more Potassium +44.9%
Contains less Sodium -66.7%
Contains more Copper +15.1%
Contains more Manganese +85.5%
Contains more Magnesium +67.9%
Contains more Zinc +183.7%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +130.9%
Contains more Iron +51.1%
Contains more Phosphorus +304.3%
Contains more Potassium +44.9%
Contains less Sodium -66.7%
Contains more Copper +15.1%
Contains more Manganese +85.5%
Contains more Magnesium +67.9%
Contains more Zinc +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.
Cranberry bean raw
Cranberry bean raw
6
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Folate +6611.1%
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Pumpkin seed
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 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Folate +6611.1%
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +24.2%
Contains more Carbs +11.7%
Contains more Water +175.3%
Contains more Fats +1477.2%
Contains more Other +15.2%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Pumpkin seed
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 Protein +24.2%
Contains more Carbs +11.7%
Contains more Water +175.3%
Contains more Fats +1477.2%
Contains more Other +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +5590.6%
Contains more Polyunsaturated fat +1578.2%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +5590.6%
Contains more Polyunsaturated fat +1578.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Pumpkin seed
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pumpkin seed Opinion
Net carbs 35.35g 35.35g
Protein 23.03g 18.55g Cranberry bean raw
Fats 1.23g 19.4g Pumpkin seed
Carbs 60.05g 53.75g Cranberry bean raw
Calories 335kcal 446kcal Pumpkin seed
Fiber 24.7g 18.4g Cranberry bean raw
Calcium 127mg 55mg Cranberry bean raw
Iron 5mg 3.31mg Cranberry bean raw
Magnesium 156mg 262mg Pumpkin seed
Phosphorus 372mg 92mg Cranberry bean raw
Potassium 1332mg 919mg Cranberry bean raw
Sodium 6mg 18mg Cranberry bean raw
Zinc 3.63mg 10.3mg Pumpkin seed
Copper 0.794mg 0.69mg Cranberry bean raw
Manganese 0.92mg 0.496mg Cranberry bean raw
Selenium 12.7µg Cranberry bean raw
Vitamin A 2IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.747mg 0.034mg Cranberry bean raw
Vitamin B2 0.213mg 0.052mg Cranberry bean raw
Vitamin B3 1.455mg 0.286mg Cranberry bean raw
Vitamin B5 0.748mg 0.056mg Cranberry bean raw
Vitamin B6 0.309mg 0.037mg Cranberry bean raw
Folate 604µg 9µg Cranberry bean raw
Tryptophan 0.273mg 0.326mg Pumpkin seed
Threonine 0.969mg 0.683mg Cranberry bean raw
Isoleucine 1.017mg 0.956mg Cranberry bean raw
Leucine 1.838mg 1.572mg Cranberry bean raw
Lysine 1.58mg 1.386mg Cranberry bean raw
Methionine 0.346mg 0.417mg Pumpkin seed
Phenylalanine 1.245mg 0.924mg Cranberry bean raw
Valine 1.205mg 1.491mg Pumpkin seed
Histidine 0.641mg 0.515mg Cranberry bean raw
Saturated Fat 0.316g 3.67g Cranberry bean raw
Monounsaturated Fat 0.106g 6.032g Pumpkin seed
Polyunsaturated fat 0.527g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
103%
Pumpkin seed

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.354g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.