Pumpkin seeds vs. Adzuki bean — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and adzuki bean
- Pumpkin seeds have more zinc, magnesium, and fiber; however, adzuki bean has more folate, manganese, copper, phosphorus, vitamin B1, vitamin B5, and vitamin B6.
- Daily need coverage for folate for adzuki bean is 153% higher.
- Adzuki bean has 2 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while adzuki bean has 127mg.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beans, adzuki, mature seeds, 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.
| Contains more MagnesiumMagnesium | +106.3% |
| Contains more ZincZinc | +104.4% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +36.5% |
| Contains more IronIron | +50.5% |
| Contains more CopperCopper | +58.6% |
| Contains more PhosphorusPhosphorus | +314.1% |
| Contains less SodiumSodium | -72.2% |
| Contains more ManganeseManganese | +248.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +1238.2% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +819.6% |
| Contains more Vitamin B5Vitamin B5 | +2526.8% |
| Contains more Vitamin B6Vitamin B6 | +848.6% |
| Contains more FolateFolate | +6811.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +3560.4% |
| Contains more OtherOther | +16.6% |
| Contains more CarbsCarbs | +17% |
| Contains more WaterWater | +198.7% |
~equal in
Protein
~19.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +11964% |
| Contains more Poly. FatPolyunsaturated fat | +7726.5% |
| Contains less Sat. FatSaturated fat | -94.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 9µg | 622µg | 153% |
| Polyunsaturated fat | 8.844g | 0.113g | 58% |
| Manganese | 0.496mg | 1.73mg | 54% |
| Zinc | 10.3mg | 5.04mg | 48% |
| Copper | 0.69mg | 1.094mg | 45% |
| Phosphorus | 92mg | 381mg | 41% |
| Vitamin B1 | 0.034mg | 0.455mg | 35% |
| Magnesium | 262mg | 127mg | 32% |
| Fats | 19.4g | 0.53g | 29% |
| Vitamin B5 | 0.056mg | 1.471mg | 28% |
| Vitamin B6 | 0.037mg | 0.351mg | 24% |
| Fiber | 18.4g | 12.7g | 23% |
| Iron | 3.31mg | 4.98mg | 21% |
| Saturated fat | 3.67g | 0.191g | 16% |
| Monounsaturated fat | 6.032g | 0.05g | 15% |
| Vitamin B3 | 0.286mg | 2.63mg | 15% |
| Vitamin B2 | 0.052mg | 0.22mg | 13% |
| Potassium | 919mg | 1254mg | 10% |
| Calories | 446kcal | 329kcal | 6% |
| Selenium | 3.1µg | 6% | |
| Protein | 18.55g | 19.87g | 3% |
| Carbs | 53.75g | 62.9g | 3% |
| Sodium | 18mg | 5mg | 1% |
| Calcium | 55mg | 66mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 50.2g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.326mg | 0.191mg | 0% |
| Threonine | 0.683mg | 0.674mg | 0% |
| Isoleucine | 0.956mg | 0.791mg | 0% |
| Leucine | 1.572mg | 1.668mg | 0% |
| Lysine | 1.386mg | 1.497mg | 0% |
| Methionine | 0.417mg | 0.21mg | 0% |
| Phenylalanine | 0.924mg | 1.052mg | 0% |
| Valine | 1.491mg | 1.023mg | 0% |
| Histidine | 0.515mg | 0.524mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
65%
Minerals Daily Need Coverage Score
103%
132%
Comparison summary
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 3.479g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)