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  6. Kidney beans raw vs. Pumpkin seeds

Kidney beans raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and pumpkin seeds

  • Kidney beans raw has more folate, iron, phosphorus, vitamin B1, copper, vitamin B6, fiber, and manganese; however, pumpkin seeds are richer in zinc and magnesium.
  • Kidney beans raw covers your daily folate needs 96% more than pumpkin seeds.
  • Pumpkin seeds have 16 times less vitamin B1 than kidney beans raw. Kidney beans raw has 0.529mg of vitamin B1, while pumpkin seeds have 0.034mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +160%
Contains more PotassiumPotassium +53%
Contains more IronIron +147.7%
Contains more CopperCopper +38.8%
Contains more PhosphorusPhosphorus +342.4%
Contains more ManganeseManganese +105.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +87.1%
Contains more ZincZinc +269.2%
Contains less SodiumSodium -25%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1455.9%
Contains more Vitamin B2Vitamin B2 +321.2%
Contains more Vitamin B3Vitamin B3 +620.3%
Contains more Vitamin B5Vitamin B5 +1292.9%
Contains more Vitamin B6Vitamin B6 +973%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Pumpkin seeds DV% diff.
Folate 394µg 9µg 96%
Zinc 2.79mg 10.3mg 68%
Iron 8.2mg 3.31mg 61%
Polyunsaturated fat 0.457g 8.844g 56%
Phosphorus 407mg 92mg 45%
Vitamin B1 0.529mg 0.034mg 41%
Copper 0.958mg 0.69mg 30%
Fats 0.83g 19.4g 29%
Magnesium 140mg 262mg 29%
Vitamin B6 0.397mg 0.037mg 28%
Fiber 24.9g 18.4g 26%
Manganese 1.021mg 0.496mg 23%
Saturated fat 0.12g 3.67g 16%
Vitamin K 19µg 16%
Monounsaturated fat 0.064g 6.032g 15%
Vitamin B5 0.78mg 0.056mg 14%
Potassium 1406mg 919mg 14%
Vitamin B2 0.219mg 0.052mg 13%
Vitamin B3 2.06mg 0.286mg 11%
Protein 23.58g 18.55g 10%
Calcium 143mg 55mg 9%
Calories 333kcal 446kcal 6%
Selenium 3.2µg 6%
Vitamin C 4.5mg 0.3mg 5%
Carbs 60.01g 53.75g 2%
Vitamin E 0.22mg 1%
Net carbs 35.11g 35.35g N/A
Sugar 2.23g N/A
Sodium 24mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.279mg 0.326mg 0%
Threonine 0.992mg 0.683mg 0%
Isoleucine 1.041mg 0.956mg 0%
Leucine 1.882mg 1.572mg 0%
Lysine 1.618mg 1.386mg 0%
Methionine 0.355mg 0.417mg 0%
Phenylalanine 1.275mg 0.924mg 0%
Valine 1.233mg 1.491mg 0%
Histidine 0.656mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +27.1%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +161.1%
Contains more FatsFats +2237.3%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -96.7%
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +1835.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.