Pumpkin seed vs Bean - In-Depth Nutrition Comparison
A recap on differences between Pumpkin seed and Bean
- Pumpkin seed has more Zinc, and Magnesium, however Bean is higher in Folate, Vitamin B1, Phosphorus, Vitamin B6, Manganese, Copper, and Iron.
- Bean covers your daily Folate needs 129% more than Pumpkin seed.
- Bean contains 16 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Bean contains 0.235g.
Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, pinto, mature seeds, raw.
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|