Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Navy bean vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
2
:
6
Pumpkin seed
Pumpkin seed
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
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Pumpkin seed
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
Navy bean
Navy bean
7
:
1
Pumpkin seed
Pumpkin seed
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%
Navy bean
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%
Pumpkin seed
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1658.9%
Contains more Protein +201.6%
Contains more Fats +2671.4%
Contains more Carbs +311.9%
Contains more Other +300%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Pumpkin seed
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 +1658.9%
Contains more Protein +201.6%
Contains more Fats +2671.4%
Contains more Carbs +311.9%
Contains more Other +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +11500%
Contains more Polyunsaturated fat +2073%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +11500%
Contains more 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.
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
Fiber 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 A RAE 0µg 3µg Pumpkin seed
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
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
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

People also compare

Navy bean
Navy bean vs Green bean
Green bean
Navy bean
Navy bean vs Broad bean
Broad bean
Navy bean
Navy bean vs Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Pumpkin seed
Pumpkin seed vs Seed
Seed
Pumpkin seed
Pumpkin seed vs Sunflower seed
Sunflower seed
Pumpkin seed
Pumpkin seed vs Pumpkin
Pumpkin

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%
Navy bean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
45%
Navy bean
120%
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.