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  6. Navy beans vs. Pumpkin seeds

Navy beans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between navy beans and pumpkin seeds

  • Navy beans have more folate, vitamin B1, and vitamin B6, while pumpkin seeds have more zinc, copper, magnesium, fiber, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 84% higher.
  • Pumpkin seeds contain 16 times less folate than navy beans. Navy beans contain 140µg of folate, while pumpkin seeds contain 9µg.
  • The amount of saturated fat in navy beans is lower.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +25.5%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +394.3%
Contains more PotassiumPotassium +136.2%
Contains more IronIron +40.3%
Contains more CopperCopper +228.6%
Contains more ZincZinc +900%
~equal in Manganese ~0.496mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +597.1%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +126.9%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +273%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1455.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Pumpkin seeds DV% diff.
Zinc 1.03mg 10.3mg 84%
Polyunsaturated fat 0.49g 8.844g 56%
Copper 0.21mg 0.69mg 53%
Magnesium 53mg 262mg 50%
Folate 140µg 9µg 33%
Fiber 10.5g 18.4g 32%
Fats 0.62g 19.4g 29%
Protein 8.23g 18.55g 21%
Vitamin B1 0.237mg 0.034mg 17%
Saturated fat 0.098g 3.67g 16%
Potassium 389mg 919mg 16%
Monounsaturated fat 0.142g 6.032g 15%
Calories 140kcal 446kcal 15%
Iron 2.36mg 3.31mg 12%
Carbs 26.05g 53.75g 9%
Vitamin B6 0.138mg 0.037mg 8%
Choline 44.7mg 8%
Phosphorus 144mg 92mg 7%
Starch 15.4g 6%
Selenium 2.9µg 5%
Vitamin B5 0.266mg 0.056mg 4%
Vitamin B3 0.649mg 0.286mg 2%
Calcium 69mg 55mg 1%
Sodium 0mg 18mg 1%
Vitamin C 0.9mg 0.3mg 1%
Manganese 0.527mg 0.496mg 1%
Vitamin B2 0.066mg 0.052mg 1%
Vitamin K 0.6µg 1%
Net carbs 15.55g 35.35g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.1mg 0.326mg 0%
Threonine 0.289mg 0.683mg 0%
Isoleucine 0.387mg 0.956mg 0%
Leucine 0.7mg 1.572mg 0%
Lysine 0.52mg 1.386mg 0%
Methionine 0.111mg 0.417mg 0%
Phenylalanine 0.471mg 0.924mg 0%
Valine 0.504mg 1.491mg 0%
Histidine 0.206mg 0.515mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 WaterWater +1318%
Contains more ProteinProtein +125.4%
Contains more FatsFats +3029%
Contains more CarbsCarbs +106.3%
Contains more OtherOther +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -97.3%
Contains more Mono. FatMonounsaturated fat +4147.9%
Contains more Poly. FatPolyunsaturated fat +1704.9%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.