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  6. Pumpkin seeds vs. Adzuki bean

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

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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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.
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%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Adzuki bean 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%

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
20% 63% 13% 3%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
54% 14% 32%
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%

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/173727/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.