Pumpkin seeds vs. Baked beans — In-Depth Nutrition Comparison
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How are pumpkin seeds and baked beans different?
- Pumpkin seeds are richer in zinc, copper, magnesium, fiber, potassium, iron, and manganese, while baked beans are higher in folate.
- Pumpkin seeds cover your daily need for zinc, 87% more than baked beans.
- Pumpkin seeds contain 6 times more magnesium than baked beans. Pumpkin seeds contain 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +509.3% |
| Contains more PotassiumPotassium | +156.7% |
| Contains more IronIron | +66.3% |
| Contains more CopperCopper | +334% |
| Contains more ZincZinc | +1311% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +94.5% |
| Contains more CalciumCalcium | +10.9% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +42.7% |
| Contains more Vitamin B5Vitamin B5 | +176.8% |
| Contains more Vitamin B6Vitamin B6 | +143.2% |
| Contains more FolateFolate | +433.3% |
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:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
| Contains more ProteinProtein | +234.8% |
| Contains more FatsFats | +276.7% |
| Contains more CarbsCarbs | +148.5% |
| Contains more OtherOther | +51.4% |
| Contains more WaterWater | +1348.2% |
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
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
| Contains more Mono. FatMonounsaturated fat | +182.8% |
| Contains more Poly. FatPolyunsaturated fat | +1095.1% |
| Contains less Sat. FatSaturated fat | -46.9% |
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 Cholesterol |
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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 vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.73mg | 87% |
| Copper | 0.69mg | 0.159mg | 59% |
| Polyunsaturated fat | 8.844g | 0.74g | 54% |
| Magnesium | 262mg | 43mg | 52% |
| Fiber | 18.4g | 5.5g | 52% |
| Protein | 18.55g | 5.54g | 26% |
| Fats | 19.4g | 5.15g | 22% |
| Sodium | 18mg | 422mg | 18% |
| Potassium | 919mg | 358mg | 17% |
| Iron | 3.31mg | 1.99mg | 17% |
| Calories | 446kcal | 155kcal | 15% |
| Carbs | 53.75g | 21.63g | 11% |
| Monounsaturated fat | 6.032g | 2.133g | 10% |
| Folate | 9µg | 48µg | 10% |
| Manganese | 0.496mg | 0.255mg | 10% |
| Selenium | 5.7µg | 10% | |
| Vitamin B1 | 0.034mg | 0.136mg | 9% |
| Saturated fat | 3.67g | 1.948g | 8% |
| Vitamin B6 | 0.037mg | 0.09mg | 4% |
| Phosphorus | 92mg | 109mg | 2% |
| Vitamin B5 | 0.056mg | 0.155mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Calcium | 55mg | 61mg | 1% |
| Vitamin C | 0.3mg | 1.1mg | 1% |
| Vitamin B3 | 0.286mg | 0.408mg | 1% |
| Net carbs | 35.35g | 16.13g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.052mg | 0.049mg | 0% |
| Tryptophan | 0.326mg | 0.067mg | 0% |
| Threonine | 0.683mg | 0.228mg | 0% |
| Isoleucine | 0.956mg | 0.242mg | 0% |
| Leucine | 1.572mg | 0.428mg | 0% |
| Lysine | 1.386mg | 0.379mg | 0% |
| Methionine | 0.417mg | 0.086mg | 0% |
| Phenylalanine | 0.924mg | 0.287mg | 0% |
| Valine | 1.491mg | 0.282mg | 0% |
| Histidine | 0.515mg | 0.153mg | 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%
9%
Minerals Daily Need Coverage Score
103%
39%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 404mg)
Which food is lower in Saturated fat?
Baked beans is lower in Saturated fat (difference - 1.722g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Baked beans is cheaper (difference - $0.4)
Which food is richer in vitamins?
Baked beans is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.