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  6. Pumpkin seeds vs. Adzuki bean

Pumpkin seeds vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seeds and Adzuki bean

  • Pumpkin seeds have more Zinc, Magnesium, Fiber, Copper, Iron, and Potassium, however, Adzuki bean is higher in Folate, Phosphorus, and Vitamin B5.
  • Pumpkin seeds covers your daily Zinc needs 78% more than Adzuki bean.
  • Adzuki bean contains 102 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds contain 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 seeds 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +403.8%
Contains more CalciumCalcium +96.4%
Contains more PotassiumPotassium +72.7%
Contains more IronIron +65.5%
Contains more CopperCopper +131.5%
Contains more ZincZinc +481.9%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +15.5%

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.
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +150.7%
Contains more Vitamin B5Vitamin B5 +667.9%
Contains more Vitamin B6Vitamin B6 +159.5%
Contains more FolateFolate +1244.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +146.7%
Contains more FatsFats +19300%
Contains more CarbsCarbs +117%
Contains more OtherOther +187.9%
Contains more WaterWater +1373.1%

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +66922.2%
Contains more Poly. FatPolyunsaturated fat +42014.3%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Adzuki bean Opinion
Calories 446kcal 128kcal Pumpkin seeds
Protein 18.55g 7.52g Pumpkin seeds
Fats 19.4g 0.1g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 17.47g Pumpkin seeds
Carbs 53.75g 24.77g Pumpkin seeds
Magnesium 262mg 52mg Pumpkin seeds
Calcium 55mg 28mg Pumpkin seeds
Potassium 919mg 532mg Pumpkin seeds
Iron 3.31mg 2mg Pumpkin seeds
Fiber 18.4g 7.3g Pumpkin seeds
Copper 0.69mg 0.298mg Pumpkin seeds
Zinc 10.3mg 1.77mg Pumpkin seeds
Phosphorus 92mg 168mg Adzuki bean
Sodium 18mg 8mg Adzuki bean
Vitamin A 62IU 6IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Manganese 0.496mg 0.573mg Adzuki bean
Selenium 1.2µg Adzuki bean
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
Saturated Fat 3.67g 0.036g Adzuki bean
Monounsaturated Fat 6.032g 0.009g Pumpkin seeds
Polyunsaturated fat 8.844g 0.021g Pumpkin seeds
Tryptophan 0.326mg 0.072mg Pumpkin seeds
Threonine 0.683mg 0.255mg Pumpkin seeds
Isoleucine 0.956mg 0.3mg Pumpkin seeds
Leucine 1.572mg 0.632mg Pumpkin seeds
Lysine 1.386mg 0.567mg Pumpkin seeds
Methionine 0.417mg 0.079mg Pumpkin seeds
Phenylalanine 0.924mg 0.398mg Pumpkin seeds
Valine 1.491mg 0.387mg Pumpkin seeds
Histidine 0.515mg 0.198mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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 seeds
15%
Adzuki bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.