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  6. Pumpkin seed vs. Bean raw

Pumpkin seed vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Bean raw

  • Pumpkin seed has more Zinc, and Magnesium, however, Bean raw is higher in Folate, Vitamin B1, Phosphorus, Vitamin B6, Manganese, Copper, and Iron.
  • Bean raw covers your daily Folate needs 129% more than Pumpkin seed.
  • Bean raw contains 16 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Bean raw 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 raw 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.
Pumpkin seed
Pumpkin seed
2
:
8
Bean raw
Bean raw
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%
Contains more Manganese +131.5%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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%
Contains more Manganese +131.5%

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.
Pumpkin seed
Pumpkin seed
1
:
9
Bean raw
Bean raw
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%
Pumpkin seed
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%
Bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Bean raw
Bean raw
Contains more Fats +1477.2%
Contains more Protein +15.5%
Contains more Carbs +16.4%
Contains more Water +151.8%
Equal in Other - 3.47
Pumpkin seed
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 raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +1477.2%
Contains more Protein +15.5%
Contains more Carbs +16.4%
Contains more Water +151.8%
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +2534.1%
Contains more Polyunsaturated fat +2073%
Contains less Saturated Fat -93.6%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +2534.1%
Contains more Polyunsaturated fat +2073%
Contains less Saturated Fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bean raw Opinion
Net carbs 35.35g 47.05g Bean raw
Protein 18.55g 21.42g Bean raw
Fats 19.4g 1.23g Pumpkin seed
Carbs 53.75g 62.55g Bean raw
Calories 446kcal 347kcal Pumpkin seed
Starch 34.17g Bean raw
Sugar 2.11g Pumpkin seed
Fiber 18.4g 15.5g Pumpkin seed
Calcium 55mg 113mg Bean raw
Iron 3.31mg 5.07mg Bean raw
Magnesium 262mg 176mg Pumpkin seed
Phosphorus 92mg 411mg Bean raw
Potassium 919mg 1393mg Bean raw
Sodium 18mg 12mg Bean raw
Zinc 10.3mg 2.28mg Pumpkin seed
Copper 0.69mg 0.893mg Bean raw
Manganese 0.496mg 1.148mg Bean raw
Selenium 27.9µg Bean raw
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.21mg Bean raw
Vitamin C 0.3mg 6.3mg Bean raw
Vitamin B1 0.034mg 0.713mg Bean raw
Vitamin B2 0.052mg 0.212mg Bean raw
Vitamin B3 0.286mg 1.174mg Bean raw
Vitamin B5 0.056mg 0.785mg Bean raw
Vitamin B6 0.037mg 0.474mg Bean raw
Folate 9µg 525µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.326mg 0.237mg Pumpkin seed
Threonine 0.683mg 0.81mg Bean raw
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 raw
Valine 1.491mg 0.998mg Pumpkin seed
Histidine 0.515mg 0.556mg Bean raw
Saturated Fat 3.67g 0.235g Bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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 seed
70%
Bean raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
131%
Bean raw

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 raw
Bean raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.435g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bean raw - 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.