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

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Differences between Navy beans and Pumpkin seed

  • Navy beans has more Folate, Vitamin B1, and Vitamin B6, while Pumpkin seed has more Zinc, Copper, Magnesium, Fiber, Potassium, and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 84% higher.
  • Pumpkin seed contains 16 times less Folate than Navy beans. Navy beans contains 140µg of Folate, while Pumpkin seed contains 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 seed 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.
Contains more Calcium +25.5%
Contains more Phosphorus +56.5%
Contains less Sodium -100%
Contains more Iron +40.3%
Contains more Magnesium +394.3%
Contains more Potassium +136.2%
Contains more Zinc +900%
Contains more Copper +228.6%
Equal in Manganese - 0.496
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +25.5%
Contains more Phosphorus +56.5%
Contains less Sodium -100%
Contains more Iron +40.3%
Contains more Magnesium +394.3%
Contains more Potassium +136.2%
Contains more Zinc +900%
Contains more Copper +228.6%
Equal in Manganese - 0.496

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.
:
Contains more Vitamin C +200%
Contains more Vitamin B1 +597.1%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +273%
Contains more Folate +1455.6%
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 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Contains more Vitamin C +200%
Contains more Vitamin B1 +597.1%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +273%
Contains more Folate +1455.6%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1318%
Contains more Protein +125.4%
Contains more Fats +3029%
Contains more Carbs +106.3%
Contains more Other +194.6%
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 Water +1318%
Contains more Protein +125.4%
Contains more Fats +3029%
Contains more Carbs +106.3%
Contains more Other +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +4147.9%
Contains more Polyunsaturated fat +1704.9%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +4147.9%
Contains more Polyunsaturated fat +1704.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy beans Pumpkin seed Opinion
Net carbs 15.55g 35.35g Pumpkin seed
Protein 8.23g 18.55g Pumpkin seed
Fats 0.62g 19.4g Pumpkin seed
Carbs 26.05g 53.75g Pumpkin seed
Calories 140kcal 446kcal Pumpkin seed
Starch 15.4g Navy beans
Sugar 0.37g Pumpkin seed
Fiber 10.5g 18.4g Pumpkin seed
Calcium 69mg 55mg Navy beans
Iron 2.36mg 3.31mg Pumpkin seed
Magnesium 53mg 262mg Pumpkin seed
Phosphorus 144mg 92mg Navy beans
Potassium 389mg 919mg Pumpkin seed
Sodium 0mg 18mg Navy beans
Zinc 1.03mg 10.3mg Pumpkin seed
Copper 0.21mg 0.69mg Pumpkin seed
Manganese 0.527mg 0.496mg Navy beans
Selenium 2.9µg Navy beans
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0.3mg Navy beans
Vitamin B1 0.237mg 0.034mg Navy beans
Vitamin B2 0.066mg 0.052mg Navy beans
Vitamin B3 0.649mg 0.286mg Navy beans
Vitamin B5 0.266mg 0.056mg Navy beans
Vitamin B6 0.138mg 0.037mg Navy beans
Folate 140µg 9µg Navy beans
Choline 44.7mg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.326mg Pumpkin seed
Threonine 0.289mg 0.683mg Pumpkin seed
Isoleucine 0.387mg 0.956mg Pumpkin seed
Leucine 0.7mg 1.572mg Pumpkin seed
Lysine 0.52mg 1.386mg Pumpkin seed
Methionine 0.111mg 0.417mg Pumpkin seed
Phenylalanine 0.471mg 0.924mg Pumpkin seed
Valine 0.504mg 1.491mg Pumpkin seed
Histidine 0.206mg 0.515mg Pumpkin seed
Saturated Fat 0.098g 3.67g Navy beans
Monounsaturated Fat 0.142g 6.032g Pumpkin seed
Polyunsaturated fat 0.49g 8.844g Pumpkin seed
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Navy beans
4%
Pumpkin seed
Minerals Daily Need Coverage Score
43%
Navy beans
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.572g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.