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

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The main differences between Pumpkin seed and Adzuki bean

  • Pumpkin seed has 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 from Adzuki bean is 153% higher.
  • Adzuki bean has 2 times less Magnesium than Pumpkin seed. Pumpkin seed has 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 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" 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% 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% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +264.7%
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

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%

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 Adzuki bean
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Adzuki bean Opinion
Calories 446kcal 329kcal Pumpkin seed
Protein 18.55g 19.87g Adzuki bean
Fats 19.4g 0.53g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 50.2g Adzuki bean
Carbs 53.75g 62.9g Adzuki bean
Magnesium 262mg 127mg Pumpkin seed
Calcium 55mg 66mg Adzuki bean
Potassium 919mg 1254mg Adzuki bean
Iron 3.31mg 4.98mg Adzuki bean
Fiber 18.4g 12.7g Pumpkin seed
Copper 0.69mg 1.094mg Adzuki bean
Zinc 10.3mg 5.04mg Pumpkin seed
Phosphorus 92mg 381mg Adzuki bean
Sodium 18mg 5mg Adzuki bean
Vitamin A 62IU 17IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Manganese 0.496mg 1.73mg Adzuki bean
Selenium 3.1µg Adzuki bean
Vitamin B1 0.034mg 0.455mg Adzuki bean
Vitamin B2 0.052mg 0.22mg Adzuki bean
Vitamin B3 0.286mg 2.63mg Adzuki bean
Vitamin B5 0.056mg 1.471mg Adzuki bean
Vitamin B6 0.037mg 0.351mg Adzuki bean
Folate 9µg 622µg Adzuki bean
Saturated Fat 3.67g 0.191g Adzuki bean
Monounsaturated Fat 6.032g 0.05g Pumpkin seed
Polyunsaturated fat 8.844g 0.113g Pumpkin seed
Tryptophan 0.326mg 0.191mg Pumpkin seed
Threonine 0.683mg 0.674mg Pumpkin seed
Isoleucine 0.956mg 0.791mg Pumpkin seed
Leucine 1.572mg 1.668mg Adzuki bean
Lysine 1.386mg 1.497mg Adzuki bean
Methionine 0.417mg 0.21mg Pumpkin seed
Phenylalanine 0.924mg 1.052mg Adzuki bean
Valine 1.491mg 1.023mg Pumpkin seed
Histidine 0.515mg 0.524mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.479g)
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 minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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 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/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.