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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, Iron, Potassium, 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
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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 Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Contains more Iron +66.3%
Contains more Potassium +156.7%
Contains more Magnesium +509.3%
Contains more Copper +334%
Contains more Zinc +1311%
Contains less Sodium -95.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 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 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 Cholesterol 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 Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 404mg)
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.

All nutrients comparison - raw data values

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

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.