Navy bean vs Pumpkin seed - In-Depth Nutrition Comparison
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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.
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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
less
Sodium
-27.8%
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Calcium
+266.7%
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Iron
+71.5%
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Magnesium
+159.4%
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Potassium
+199.3%
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Zinc
+1057.3%
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Copper
+93.8%
Equal in Phosphorus - 92
Contains
less
Sodium
-27.8%
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Calcium
+266.7%
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Iron
+71.5%
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Magnesium
+159.4%
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Potassium
+199.3%
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Zinc
+1057.3%
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Copper
+93.8%
Equal in Phosphorus - 92
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
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Vitamin C
+6166.7%
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Vitamin B1
+1047.1%
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Vitamin B2
+313.5%
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Vitamin B3
+326.6%
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Vitamin B5
+1373.2%
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Vitamin B6
+416.2%
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Folate
+1366.7%
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Vitamin A
+1450%
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Vitamin C
+6166.7%
Contains
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Vitamin B1
+1047.1%
Contains
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Vitamin B2
+313.5%
Contains
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Vitamin B3
+326.6%
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Vitamin B5
+1373.2%
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Vitamin B6
+416.2%
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Folate
+1366.7%
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Vitamin A
+1450%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1658.9%
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Protein
+201.6%
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Fats
+2671.4%
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Carbs
+311.9%
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Other
+300%
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+1658.9%
Contains
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Protein
+201.6%
Contains
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Fats
+2671.4%
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Carbs
+311.9%
Contains
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Other
+300%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-97.7%
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Monounsaturated Fat
+11500%
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Polyunsaturated fat
+2073%
Saturated Fat:
0.085 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.407 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-97.7%
Contains
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Monounsaturated Fat
+11500%
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Polyunsaturated fat
+2073%
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.
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Rich in minerals |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 13.05g | 35.35g |
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Protein | 6.15g | 18.55g |
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Fats | 0.7g | 19.4g |
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Carbs | 13.05g | 53.75g |
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Calories | 67kcal | 446kcal |
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Fiber | 18.4g |
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Calcium | 15mg | 55mg |
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Iron | 1.93mg | 3.31mg |
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Magnesium | 101mg | 262mg |
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Phosphorus | 100mg | 92mg |
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Potassium | 307mg | 919mg |
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Sodium | 13mg | 18mg |
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Zinc | 0.89mg | 10.3mg |
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Copper | 0.356mg | 0.69mg |
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Vitamin A | 4IU | 62IU |
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Vitamin A RAE | 0µg | 3µg |
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Vitamin C | 18.8mg | 0.3mg |
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Vitamin B1 | 0.39mg | 0.034mg |
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Vitamin B2 | 0.215mg | 0.052mg |
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Vitamin B3 | 1.22mg | 0.286mg |
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Vitamin B5 | 0.825mg | 0.056mg |
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Vitamin B6 | 0.191mg | 0.037mg |
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Folate | 132µg | 9µg |
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Tryptophan | 0.064mg | 0.326mg |
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Threonine | 0.258mg | 0.683mg |
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Isoleucine | 0.273mg | 0.956mg |
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Leucine | 0.442mg | 1.572mg |
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Lysine | 0.35mg | 1.386mg |
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Methionine | 0.064mg | 0.417mg |
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Phenylalanine | 0.31mg | 0.924mg |
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Valine | 0.316mg | 1.491mg |
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Histidine | 0.172mg | 0.515mg |
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Saturated Fat | 0.085g | 3.67g |
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Monounsaturated Fat | 0.052g | 6.032g |
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Polyunsaturated fat | 0.407g | 8.844g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%

4%

Minerals Daily Need Coverage Score
45%

120%

Comparison summary
Which food is richer in minerals?

Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?

Navy bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?

Navy bean is lower in Saturated Fat (difference - 3.585g)
Which food is lower in glycemic index?

Navy bean is lower in glycemic index (difference - 39)
Which food is cheaper?

Navy bean is cheaper (difference - $0.9)
Which food is richer in vitamins?

Navy bean is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)