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Pumpkin seed vs Baked beans - In-Depth Nutrition Comparison

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How are Pumpkin seed and Baked beans different?

  • Pumpkin seed is richer in Zinc, Copper, Magnesium, Fiber, Potassium, Iron, and Manganese, while Baked beans are higher in Folate.
  • Pumpkin seed covers your daily need of Zinc 87% more than Baked beans.
  • Pumpkin seed contains 6 times more Magnesium than Baked beans. Pumpkin seed contains 262mg of Magnesium, while Baked beans contain 43mg.
  • Baked beans are lower in Saturated Fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, baked, home prepared types were used in this article.

Infographic

Pumpkin seed vs Baked beans 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 Iron +66.3%
Contains more Magnesium +509.3%
Contains more Potassium +156.7%
Contains less Sodium -95.7%
Contains more Zinc +1311%
Contains more Copper +334%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Iron +66.3%
Contains more Magnesium +509.3%
Contains more Potassium +156.7%
Contains less Sodium -95.7%
Contains more Zinc +1311%
Contains more Copper +334%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%

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 +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Contains more Folate +433.3%
Equal in Vitamin B2 - 0.049
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +176.8%
Contains more Vitamin B6 +143.2%
Contains more Folate +433.3%
Equal in Vitamin B2 - 0.049

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Baked beans Opinion
Net carbs 35.35g 16.13g Pumpkin seed
Protein 18.55g 5.54g Pumpkin seed
Fats 19.4g 5.15g Pumpkin seed
Carbs 53.75g 21.63g Pumpkin seed
Calories 446kcal 155kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 5.5g Pumpkin seed
Calcium 55mg 61mg Baked beans
Iron 3.31mg 1.99mg Pumpkin seed
Magnesium 262mg 43mg Pumpkin seed
Phosphorus 92mg 109mg Baked beans
Potassium 919mg 358mg Pumpkin seed
Sodium 18mg 422mg Pumpkin seed
Zinc 10.3mg 0.73mg Pumpkin seed
Copper 0.69mg 0.159mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 1.1mg Baked beans
Vitamin B1 0.034mg 0.136mg Baked beans
Vitamin B2 0.052mg 0.049mg Pumpkin seed
Vitamin B3 0.286mg 0.408mg Baked beans
Vitamin B5 0.056mg 0.155mg Baked beans
Vitamin B6 0.037mg 0.09mg Baked beans
Folate 9µg 48µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.067mg Pumpkin seed
Threonine 0.683mg 0.228mg Pumpkin seed
Isoleucine 0.956mg 0.242mg Pumpkin seed
Leucine 1.572mg 0.428mg Pumpkin seed
Lysine 1.386mg 0.379mg Pumpkin seed
Methionine 0.417mg 0.086mg Pumpkin seed
Phenylalanine 0.924mg 0.287mg Pumpkin seed
Valine 1.491mg 0.282mg Pumpkin seed
Histidine 0.515mg 0.153mg Pumpkin seed
Cholesterol 0mg 5mg Pumpkin seed
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 1.948g Baked beans
Monounsaturated Fat 6.032g 2.133g Pumpkin seed
Polyunsaturated fat 8.844g 0.74g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Baked beans
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
10
Baked beans
Mineral Summary Score
120
Pumpkin seed
41
Baked beans

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
33%
Baked beans
Carbohydrates
54%
Pumpkin seed
22%
Baked beans
Fats
90%
Pumpkin seed
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 404mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 1.722g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.4)
Which food is richer in vitamins?
Baked beans
Baked beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.