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Pumpkin seed vs Adzuki bean - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Adzuki bean

  • Pumpkin seed has more Zinc, Magnesium, Fiber, Copper, Iron, and Potassium, however Adzuki bean is higher in Folate, Phosphorus, and Vitamin B5.
  • Pumpkin seed covers your daily Zinc needs 78% more than Adzuki bean.
  • Adzuki bean contains 102 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Adzuki bean contains 0.036g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Adzuki 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +96.4%
Contains more Iron +65.5%
Contains more Magnesium +403.8%
Contains more Potassium +72.7%
Contains more Zinc +481.9%
Contains more Copper +131.5%
Contains more Phosphorus +82.6%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +96.4%
Contains more Iron +65.5%
Contains more Magnesium +403.8%
Contains more Potassium +72.7%
Contains more Zinc +481.9%
Contains more Copper +131.5%
Contains more Phosphorus +82.6%
Contains less Sodium -55.6%

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
:
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +667.9%
Contains more Vitamin B6 +159.5%
Contains more Folate +1244.4%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +667.9%
Contains more Vitamin B6 +159.5%
Contains more Folate +1244.4%

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 Adzuki bean
Rich in minerals 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Adzuki bean Opinion
Net carbs 35.35g 17.47g Pumpkin seed
Protein 18.55g 7.52g Pumpkin seed
Fats 19.4g 0.1g Pumpkin seed
Carbs 53.75g 24.77g Pumpkin seed
Calories 446kcal 128kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 7.3g Pumpkin seed
Calcium 55mg 28mg Pumpkin seed
Iron 3.31mg 2mg Pumpkin seed
Magnesium 262mg 52mg Pumpkin seed
Phosphorus 92mg 168mg Adzuki bean
Potassium 919mg 532mg Pumpkin seed
Sodium 18mg 8mg Adzuki bean
Zinc 10.3mg 1.77mg Pumpkin seed
Copper 0.69mg 0.298mg Pumpkin seed
Vitamin A 62IU 6IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.115mg Adzuki bean
Vitamin B2 0.052mg 0.064mg Adzuki bean
Vitamin B3 0.286mg 0.717mg Adzuki bean
Vitamin B5 0.056mg 0.43mg Adzuki bean
Vitamin B6 0.037mg 0.096mg Adzuki bean
Folate 9µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.072mg Pumpkin seed
Threonine 0.683mg 0.255mg Pumpkin seed
Isoleucine 0.956mg 0.3mg Pumpkin seed
Leucine 1.572mg 0.632mg Pumpkin seed
Lysine 1.386mg 0.567mg Pumpkin seed
Methionine 0.417mg 0.079mg Pumpkin seed
Phenylalanine 0.924mg 0.398mg Pumpkin seed
Valine 1.491mg 0.387mg Pumpkin seed
Histidine 0.515mg 0.198mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.036g Adzuki bean
Monounsaturated Fat 6.032g 0.009g Pumpkin seed
Polyunsaturated fat 8.844g 0.021g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Adzuki 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
16
Adzuki bean
Mineral Summary Score
120
Pumpkin seed
49
Adzuki 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
45%
Adzuki bean
Carbohydrates
54%
Pumpkin seed
25%
Adzuki bean
Fats
90%
Pumpkin seed
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.634g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.2)
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.