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  6. Pinto beans vs. Pumpkin seeds

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

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What are the main differences between pinto beans and pumpkin seeds?

  • Pinto beans is richer in folate, vitamin B6, and vitamin B1, yet pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 85% higher.
  • Pinto beans has 19 times more folate than pumpkin seeds. Pinto beans has 172µg of folate, while pumpkin seeds have 9µg.
  • Pinto beans contains less saturated fat.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Pinto beans vs Pumpkin seeds 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" 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 PhosphorusPhosphorus +59.8%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +424%
Contains more CalciumCalcium +19.6%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +58.4%
Contains more CopperCopper +215.1%
Contains more ZincZinc +951%
~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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +518.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1811.1%
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 Pinto beans Pumpkin seeds DV% diff.
Zinc 0.98mg 10.3mg 85%
Polyunsaturated fat 0.235g 8.844g 57%
Copper 0.219mg 0.69mg 52%
Magnesium 50mg 262mg 50%
Folate 172µg 9µg 41%
Fiber 9g 18.4g 38%
Fats 0.65g 19.4g 29%
Protein 9.01g 18.55g 19%
Saturated fat 0.136g 3.67g 16%
Calories 143kcal 446kcal 15%
Monounsaturated fat 0.133g 6.032g 15%
Iron 2.09mg 3.31mg 15%
Vitamin B6 0.229mg 0.037mg 15%
Potassium 436mg 919mg 14%
Vitamin B1 0.193mg 0.034mg 13%
Selenium 6.2µg 11%
Carbs 26.22g 53.75g 9%
Phosphorus 147mg 92mg 8%
Choline 35.3mg 6%
Vitamin E 0.94mg 6%
Starch 15.15g 6%
Vitamin K 3.5µg 3%
Vitamin B5 0.21mg 0.056mg 3%
Manganese 0.453mg 0.496mg 2%
Vitamin C 0.8mg 0.3mg 1%
Calcium 46mg 55mg 1%
Sodium 1mg 18mg 1%
Vitamin B2 0.062mg 0.052mg 1%
Net carbs 17.22g 35.35g N/A
Sugar 0.34g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.318mg 0.286mg 0%
Tryptophan 0.108mg 0.326mg 0%
Threonine 0.331mg 0.683mg 0%
Isoleucine 0.426mg 0.956mg 0%
Leucine 0.765mg 1.572mg 0%
Lysine 0.63mg 1.386mg 0%
Methionine 0.117mg 0.417mg 0%
Phenylalanine 0.531mg 0.924mg 0%
Valine 0.519mg 1.491mg 0%
Histidine 0.247mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +1298.9%
Contains more ProteinProtein +105.9%
Contains more FatsFats +2884.6%
Contains more CarbsCarbs +105%
Contains more OtherOther +224.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -96.3%
Contains more Mono. FatMonounsaturated fat +4435.3%
Contains more Poly. FatPolyunsaturated fat +3663.4%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.