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Kidney bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Kidney bean and Pumpkin seed

  • Kidney bean has more Folate, Iron, Phosphorus, Vitamin B1, Copper, Vitamin B6, Fiber, and Manganese, however Pumpkin seed is richer in Zinc, and Magnesium.
  • Kidney bean covers your daily Folate needs 96% more than Pumpkin seed.
  • Pumpkin seed has 16 times less Vitamin B1 than Kidney bean. Kidney bean has 0.529mg of Vitamin B1, while Pumpkin seed has 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 bean vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +160%
Contains more Iron +147.7%
Contains more Phosphorus +342.4%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Magnesium +87.1%
Contains less Sodium -25%
Contains more Zinc +269.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +160%
Contains more Iron +147.7%
Contains more Phosphorus +342.4%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Magnesium +87.1%
Contains less Sodium -25%
Contains more Zinc +269.2%

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 C +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%
Contains more Folate +4277.8%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%
Contains more Folate +4277.8%
Contains more Vitamin A +∞%

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.
Kidney bean Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Pumpkin seed Opinion
Net carbs 35.11g 35.35g Pumpkin seed
Protein 23.58g 18.55g Kidney bean
Fats 0.83g 19.4g Pumpkin seed
Carbs 60.01g 53.75g Kidney bean
Calories 333kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 2.23g g Pumpkin seed
Fiber 24.9g 18.4g Kidney bean
Calcium 143mg 55mg Kidney bean
Iron 8.2mg 3.31mg Kidney bean
Magnesium 140mg 262mg Pumpkin seed
Phosphorus 407mg 92mg Kidney bean
Potassium 1406mg 919mg Kidney bean
Sodium 24mg 18mg Pumpkin seed
Zinc 2.79mg 10.3mg Pumpkin seed
Copper 0.958mg 0.69mg Kidney bean
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.22mg mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0.3mg Kidney bean
Vitamin B1 0.529mg 0.034mg Kidney bean
Vitamin B2 0.219mg 0.052mg Kidney bean
Vitamin B3 2.06mg 0.286mg Kidney bean
Vitamin B5 0.78mg 0.056mg Kidney bean
Vitamin B6 0.397mg 0.037mg Kidney bean
Folate 394µg 9µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg µg Kidney bean
Tryptophan 0.279mg 0.326mg Pumpkin seed
Threonine 0.992mg 0.683mg Kidney bean
Isoleucine 1.041mg 0.956mg Kidney bean
Leucine 1.882mg 1.572mg Kidney bean
Lysine 1.618mg 1.386mg Kidney bean
Methionine 0.355mg 0.417mg Pumpkin seed
Phenylalanine 1.275mg 0.924mg Kidney bean
Valine 1.233mg 1.491mg Pumpkin seed
Histidine 0.656mg 0.515mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.12g 3.67g Kidney bean
Monounsaturated Fat 0.064g 6.032g Pumpkin seed
Polyunsaturated fat 0.457g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60
Kidney bean
4
Pumpkin seed
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
111%
Pumpkin seed
Carbohydrates
60%
Kidney bean
54%
Pumpkin seed
Fats
4%
Kidney bean
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.55g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.