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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 covers your daily need of 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.

Infographic

Pumpkin seeds 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" 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~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
6% 5% 22% 65% 3%
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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
40% 44% 15%
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.
Pumpkin seeds 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Baked beans Opinion
Calories 446kcal 155kcal Pumpkin seeds
Protein 18.55g 5.54g Pumpkin seeds
Fats 19.4g 5.15g Pumpkin seeds
Vitamin C 0.3mg 1.1mg Baked beans
Net carbs 35.35g 16.13g Pumpkin seeds
Carbs 53.75g 21.63g Pumpkin seeds
Cholesterol 0mg 5mg Pumpkin seeds
Magnesium 262mg 43mg Pumpkin seeds
Calcium 55mg 61mg Baked beans
Potassium 919mg 358mg Pumpkin seeds
Iron 3.31mg 1.99mg Pumpkin seeds
Fiber 18.4g 5.5g Pumpkin seeds
Copper 0.69mg 0.159mg Pumpkin seeds
Zinc 10.3mg 0.73mg Pumpkin seeds
Phosphorus 92mg 109mg Baked beans
Sodium 18mg 422mg Pumpkin seeds
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Manganese 0.496mg 0.255mg Pumpkin seeds
Selenium 5.7µg Baked beans
Vitamin B1 0.034mg 0.136mg Baked beans
Vitamin B2 0.052mg 0.049mg Pumpkin seeds
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
Saturated Fat 3.67g 1.948g Baked beans
Monounsaturated Fat 6.032g 2.133g Pumpkin seeds
Polyunsaturated fat 8.844g 0.74g Pumpkin seeds
Tryptophan 0.326mg 0.067mg Pumpkin seeds
Threonine 0.683mg 0.228mg Pumpkin seeds
Isoleucine 0.956mg 0.242mg Pumpkin seeds
Leucine 1.572mg 0.428mg Pumpkin seeds
Lysine 1.386mg 0.379mg Pumpkin seeds
Methionine 0.417mg 0.086mg Pumpkin seeds
Phenylalanine 0.924mg 0.287mg Pumpkin seeds
Valine 1.491mg 0.282mg Pumpkin seeds
Histidine 0.515mg 0.153mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
9%
Baked beans
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
39%
Baked beans

Comparison summary

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

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. 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.