Navy bean vs Pumpkin seed - In-Depth Nutrition Comparison
How are Navy bean and Pumpkin seed different?
- Navy bean is higher in Folate, Vitamin B1, Vitamin C, and Vitamin B5, however Pumpkin seed is richer in Zinc, Magnesium, Copper, Potassium, and Iron.
- Daily need coverage for Zinc from Pumpkin seed is 86% higher.
- Navy bean contains 63 times more Vitamin C than Pumpkin seed. While Navy bean contains 18.8mg of Vitamin C, Pumpkin seed contains only 0.3mg.
- Navy bean has less Saturated Fat.
Beans, navy, mature seeds, sprouted, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
Comparison summary table
|Rich in minerals|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar||Equal|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|