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  6. Pumpkin seed vs. Baked beans

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
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.
Pumpkin seed
Pumpkin seed
7
:
3
Baked beans
Baked beans
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 Manganese +94.5%
Contains more Calcium +10.9%
Contains more Phosphorus +18.5%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
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 Manganese +94.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
2
:
6
Baked beans
Baked beans
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
Pumpkin seed
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%
Baked beans
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Baked beans
Baked beans
Contains more Protein +234.8%
Contains more Fats +276.7%
Contains more Carbs +148.5%
Contains more Other +51.4%
Contains more Water +1348.2%
Pumpkin seed
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
Baked beans
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 Protein +234.8%
Contains more Fats +276.7%
Contains more Carbs +148.5%
Contains more Other +51.4%
Contains more Water +1348.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Baked beans
Baked beans
Contains more Monounsaturated Fat +182.8%
Contains more Polyunsaturated fat +1095.1%
Contains less Saturated Fat -46.9%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains more Monounsaturated Fat +182.8%
Contains more Polyunsaturated fat +1095.1%
Contains less Saturated 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 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
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
Manganese 0.496mg 0.255mg Pumpkin seed
Selenium 5.7µg Baked beans
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
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
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
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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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
10%
Baked beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
39%
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

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. 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.