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  6. Great northern beans vs. Pumpkin seed

Great northern beans vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Great northern beans and Pumpkin seed different?

  • Great northern beans is richer in Folate, Phosphorus, and Vitamin B1, while Pumpkin seed is higher in Zinc, Magnesium, Copper, Fiber, Potassium, and Iron.
  • Pumpkin seed covers your daily need of Zinc 86% more than Great northern beans.
  • Great northern beans contains 11 times more Folate than Pumpkin seed. Great northern beans contains 102µg of Folate, while Pumpkin seed contains 9µg.
  • Great northern beans is lower in Saturated Fat.

Beans, great northern, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Great northern 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.
Great northern beans
Great northern beans
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Calcium +23.6%
Contains more Phosphorus +79.3%
Contains less Sodium -88.9%
Contains more Iron +55.4%
Contains more Magnesium +424%
Contains more Potassium +135%
Contains more Zinc +1070.5%
Contains more Copper +179.4%
Equal in Manganese - 0.496
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +23.6%
Contains more Phosphorus +79.3%
Contains less Sodium -88.9%
Contains more Iron +55.4%
Contains more Magnesium +424%
Contains more Potassium +135%
Contains more Zinc +1070.5%
Contains more Copper +179.4%
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.
Great northern beans
Great northern beans
7
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +216.2%
Contains more Folate +1033.3%
Contains more Vitamin A +6100%
Great northern beans
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% 5% 40% 14% 13% 16% 27% 77% 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 +333.3%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +216.2%
Contains more Folate +1033.3%
Contains more Vitamin A +6100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1433.3%
Contains more Protein +122.7%
Contains more Fats +4211.1%
Contains more Carbs +154.9%
Contains more Other +236.3%
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +1433.3%
Contains more Protein +122.7%
Contains more Fats +4211.1%
Contains more Carbs +154.9%
Contains more Other +236.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +28623.8%
Contains more Polyunsaturated fat +4629.4%
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 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 -96.2%
Contains more Monounsaturated Fat +28623.8%
Contains more Polyunsaturated fat +4629.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Great northern beans Pumpkin seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Great northern beans Pumpkin seed Opinion
Net carbs 14.09g 35.35g Pumpkin seed
Protein 8.33g 18.55g Pumpkin seed
Fats 0.45g 19.4g Pumpkin seed
Carbs 21.09g 53.75g Pumpkin seed
Calories 118kcal 446kcal Pumpkin seed
Fiber 7g 18.4g Pumpkin seed
Calcium 68mg 55mg Great northern beans
Iron 2.13mg 3.31mg Pumpkin seed
Magnesium 50mg 262mg Pumpkin seed
Phosphorus 165mg 92mg Great northern beans
Potassium 391mg 919mg Pumpkin seed
Sodium 2mg 18mg Great northern beans
Zinc 0.88mg 10.3mg Pumpkin seed
Copper 0.247mg 0.69mg Pumpkin seed
Manganese 0.518mg 0.496mg Great northern beans
Selenium 4.1µg Great northern beans
Vitamin A 1IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 1.3mg 0.3mg Great northern beans
Vitamin B1 0.158mg 0.034mg Great northern beans
Vitamin B2 0.059mg 0.052mg Great northern beans
Vitamin B3 0.681mg 0.286mg Great northern beans
Vitamin B5 0.266mg 0.056mg Great northern beans
Vitamin B6 0.117mg 0.037mg Great northern beans
Folate 102µg 9µg Great northern beans
Tryptophan 0.099mg 0.326mg Pumpkin seed
Threonine 0.351mg 0.683mg Pumpkin seed
Isoleucine 0.368mg 0.956mg Pumpkin seed
Leucine 0.665mg 1.572mg Pumpkin seed
Lysine 0.572mg 1.386mg Pumpkin seed
Methionine 0.125mg 0.417mg Pumpkin seed
Phenylalanine 0.451mg 0.924mg Pumpkin seed
Valine 0.436mg 1.491mg Pumpkin seed
Histidine 0.232mg 0.515mg Pumpkin seed
Saturated Fat 0.14g 3.67g Great northern beans
Monounsaturated Fat 0.021g 6.032g Pumpkin seed
Polyunsaturated fat 0.187g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern 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
16%
Great northern beans
4%
Pumpkin seed
Minerals Daily Need Coverage Score
44%
Great northern beans
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 3.53g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 0)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Great northern beans
Great northern beans 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)
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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.