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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.

Infographic

Navy 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 less Sodium -27.8%
Contains more Calcium +266.7%
Contains more Iron +71.5%
Contains more Magnesium +159.4%
Contains more Potassium +199.3%
Contains more Zinc +1057.3%
Contains more Copper +93.8%
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains less Sodium -27.8%
Contains more Calcium +266.7%
Contains more Iron +71.5%
Contains more Magnesium +159.4%
Contains more Potassium +199.3%
Contains more Zinc +1057.3%
Contains more 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 more Vitamin C +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%
Contains more Folate +1366.7%
Contains more Vitamin A +1450%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%
Contains more Folate +1366.7%
Contains more Vitamin A +1450%

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

All nutrients comparison - raw data values

Nutrient Navy bean Pumpkin seed Opinion
Net carbs 13.05g 35.35g Pumpkin seed
Protein 6.15g 18.55g Pumpkin seed
Fats 0.7g 19.4g Pumpkin seed
Carbs 13.05g 53.75g Pumpkin seed
Calories 67kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 15mg 55mg Pumpkin seed
Iron 1.93mg 3.31mg Pumpkin seed
Magnesium 101mg 262mg Pumpkin seed
Phosphorus 100mg 92mg Navy bean
Potassium 307mg 919mg Pumpkin seed
Sodium 13mg 18mg Navy bean
Zinc 0.89mg 10.3mg Pumpkin seed
Copper 0.356mg 0.69mg Pumpkin seed
Vitamin A 4IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0.3mg Navy bean
Vitamin B1 0.39mg 0.034mg Navy bean
Vitamin B2 0.215mg 0.052mg Navy bean
Vitamin B3 1.22mg 0.286mg Navy bean
Vitamin B5 0.825mg 0.056mg Navy bean
Vitamin B6 0.191mg 0.037mg Navy bean
Folate 132µg 9µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.064mg 0.326mg Pumpkin seed
Threonine 0.258mg 0.683mg Pumpkin seed
Isoleucine 0.273mg 0.956mg Pumpkin seed
Leucine 0.442mg 1.572mg Pumpkin seed
Lysine 0.35mg 1.386mg Pumpkin seed
Methionine 0.064mg 0.417mg Pumpkin seed
Phenylalanine 0.31mg 0.924mg Pumpkin seed
Valine 0.316mg 1.491mg Pumpkin seed
Histidine 0.172mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.085g 3.67g Navy bean
Monounsaturated Fat 0.052g 6.032g Pumpkin seed
Polyunsaturated fat 0.407g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
35
Navy bean
4
Pumpkin seed
Mineral Summary Score
45
Navy 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
37%
Navy bean
111%
Pumpkin seed
Carbohydrates
13%
Navy bean
54%
Pumpkin seed
Fats
3%
Navy bean
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.585g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.