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  6. Pumpkin seeds vs. Bean

Pumpkin seeds vs. Bean — In-Depth Nutrition Comparison

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Important differences between Pumpkin seeds and Bean

  • Pumpkin seeds have more Zinc, Magnesium, Copper, Fiber, Iron, and Potassium, however, Bean have more Vitamin B1, and Vitamin B6.
  • Pumpkin seeds' daily need coverage for Zinc is 81% more.
  • Pumpkin seeds have 36 times more Saturated Fat than Bean. Pumpkin seeds have 3.67g of Saturated Fat, while Bean has 0.103g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, baked, canned, no salt added.

Infographic

Pumpkin seeds vs Bean 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.
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%
Bean
Bean
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +1041.4%
Contains more CopperCopper +235%
Contains more ZincZinc +635.7%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -94.4%
~equal in Calcium ~50mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Bean
Bean
10
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +71%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +286.5%
Contains more FatsFats +4750%
Contains more CarbsCarbs +162.3%
Contains more OtherOther +122.2%
Contains more WaterWater +1513.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +17134.3%
Contains more Poly. FatPolyunsaturated fat +5041.9%
Contains less Sat. FatSaturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Bean
Rich in minerals ok
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Bean Opinion
Calories 446kcal 105kcal Pumpkin seeds
Protein 18.55g 4.8g Pumpkin seeds
Fats 19.4g 0.4g Pumpkin seeds
Vitamin C 0.3mg 3.1mg Bean
Net carbs 35.35g 14.99g Pumpkin seeds
Carbs 53.75g 20.49g Pumpkin seeds
Magnesium 262mg 32mg Pumpkin seeds
Calcium 55mg 50mg Pumpkin seeds
Potassium 919mg 296mg Pumpkin seeds
Iron 3.31mg 0.29mg Pumpkin seeds
Sugar 7.78g Pumpkin seeds
Fiber 18.4g 5.5g Pumpkin seeds
Copper 0.69mg 0.206mg Pumpkin seeds
Zinc 10.3mg 1.4mg Pumpkin seeds
Phosphorus 92mg 104mg Bean
Sodium 18mg 1mg Bean
Vitamin A 62IU 106IU Bean
Vitamin A 3µg 5µg Bean
Vitamin E 0.15mg Bean
Manganese 0.496mg Pumpkin seeds
Selenium 4.5µg Bean
Vitamin B1 0.034mg 0.15mg Bean
Vitamin B2 0.052mg 0.06mg Bean
Vitamin B3 0.286mg 0.43mg Bean
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 0.037mg 0.13mg Bean
Vitamin K 0.8µg Bean
Folate 9µg 24µg Bean
Choline 30.8mg Bean
Saturated Fat 3.67g 0.103g Bean
Monounsaturated Fat 6.032g 0.035g Pumpkin seeds
Polyunsaturated fat 8.844g 0.172g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Pumpkin seeds
11%
Bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
25%
Bean

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.567g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.