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  6. Pumpkin seeds vs. Beans

Pumpkin seeds vs. Beans — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and beans

  • Pumpkin seeds have more zinc, magnesium, copper, fiber, iron, and potassium; however, beans 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 beans. Pumpkin seeds have 3.67g of saturated fat, while beans have 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 Beans 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%
Beans
Beans
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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Beans
Beans
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% 1.7% 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 +66.7%
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Beans DV% diff.
Zinc 10.3mg 1.4mg 81%
Polyunsaturated fat 8.844g 0.172g 58%
Magnesium 262mg 32mg 55%
Copper 0.69mg 0.206mg 54%
Fiber 18.4g 5.5g 52%
Iron 3.31mg 0.29mg 38%
Fats 19.4g 0.4g 29%
Protein 18.55g 4.8g 28%
Manganese 0.496mg 22%
Potassium 919mg 296mg 18%
Calories 446kcal 105kcal 17%
Saturated fat 3.67g 0.103g 16%
Monounsaturated fat 6.032g 0.035g 15%
Carbs 53.75g 20.49g 11%
Vitamin B1 0.034mg 0.15mg 10%
Selenium 4.5µg 8%
Vitamin B6 0.037mg 0.13mg 7%
Choline 30.8mg 6%
Folate 9µg 24µg 4%
Vitamin C 0.3mg 3.1mg 3%
Phosphorus 92mg 104mg 2%
Calcium 55mg 50mg 1%
Vitamin K 0.8µg 1%
Sodium 18mg 1mg 1%
Vitamin B5 0.056mg 1%
Vitamin B3 0.286mg 0.43mg 1%
Vitamin B2 0.052mg 0.06mg 1%
Vitamin E 0.15mg 1%
Net carbs 35.35g 14.99g N/A
Sugar 7.78g N/A
Vitamin A 3µg 5µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

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
Beans
Beans
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
Beans
Beans
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%

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