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Pumpkin seed vs Bean - In-Depth Nutrition Comparison

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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.

Infographic

Pumpkin seed vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +48.9%
Contains more Zinc +351.8%
Contains more Calcium +105.5%
Contains more Iron +53.2%
Contains more Phosphorus +346.7%
Contains more Potassium +51.6%
Contains less Sodium -33.3%
Contains more Copper +29.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Magnesium +48.9%
Contains more Zinc +351.8%
Contains more Calcium +105.5%
Contains more Iron +53.2%
Contains more Phosphorus +346.7%
Contains more Potassium +51.6%
Contains less Sodium -33.3%
Contains more Copper +29.4%

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
:
9
Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Folate +5733.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1997.1%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +1301.8%
Contains more Vitamin B6 +1181.1%
Contains more Folate +5733.3%

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.
Pumpkin seed Bean
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bean Opinion
Net carbs 35.35g 47.05g Bean
Protein 18.55g 21.42g Bean
Fats 19.4g 1.23g Pumpkin seed
Carbs 53.75g 62.55g Bean
Calories 446kcal 347kcal Pumpkin seed
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Pumpkin seed
Fiber 18.4g 15.5g Pumpkin seed
Calcium 55mg 113mg Bean
Iron 3.31mg 5.07mg Bean
Magnesium 262mg 176mg Pumpkin seed
Phosphorus 92mg 411mg Bean
Potassium 919mg 1393mg Bean
Sodium 18mg 12mg Bean
Zinc 10.3mg 2.28mg Pumpkin seed
Copper 0.69mg 0.893mg Bean
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 6.3mg Bean
Vitamin B1 0.034mg 0.713mg Bean
Vitamin B2 0.052mg 0.212mg Bean
Vitamin B3 0.286mg 1.174mg Bean
Vitamin B5 0.056mg 0.785mg Bean
Vitamin B6 0.037mg 0.474mg Bean
Folate 9µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.326mg 0.237mg Pumpkin seed
Threonine 0.683mg 0.81mg Bean
Isoleucine 0.956mg 0.871mg Pumpkin seed
Leucine 1.572mg 1.558mg Pumpkin seed
Lysine 1.386mg 1.356mg Pumpkin seed
Methionine 0.417mg 0.259mg Pumpkin seed
Phenylalanine 0.924mg 1.095mg Bean
Valine 1.491mg 0.998mg Pumpkin seed
Histidine 0.515mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.235g Bean
Monounsaturated Fat 6.032g 0.229g Pumpkin seed
Polyunsaturated fat 8.844g 0.407g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
70
Bean
Mineral Summary Score
120
Pumpkin seed
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
129%
Bean
Carbohydrates
54%
Pumpkin seed
63%
Bean
Fats
90%
Pumpkin seed
6%
Bean

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.435g)
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)
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

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.