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Pumpkin seed vs Black turtle bean - In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Black turtle bean

  • Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, Potassium, and Manganese, however Black turtle bean is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed covers your daily Zinc needs 87% more than Black turtle bean.
  • Black turtle bean has 41 times less Saturated Fat than Pumpkin seed. Pumpkin seed has 3.67g of Saturated Fat, while Black turtle bean has 0.089g.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Black turtle bean 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 +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Iron +16.1%
Contains more Magnesium +434.7%
Contains more Potassium +112.2%
Contains more Zinc +1255.3%
Contains more Copper +156.5%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Equal in Calcium - 55

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 +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Equal in Vitamin B2 - 0.056
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +364.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +855.6%
Equal in Vitamin B2 - 0.056

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 Black turtle bean
Rich in minerals ok
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black turtle bean Opinion
Net carbs 35.35g 16.05g Pumpkin seed
Protein 18.55g 8.18g Pumpkin seed
Fats 19.4g 0.35g Pumpkin seed
Carbs 53.75g 24.35g Pumpkin seed
Calories 446kcal 130kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0.32g Pumpkin seed
Fiber 18.4g 8.3g Pumpkin seed
Calcium 55mg 55mg
Iron 3.31mg 2.85mg Pumpkin seed
Magnesium 262mg 49mg Pumpkin seed
Phosphorus 92mg 152mg Black turtle bean
Potassium 919mg 433mg Pumpkin seed
Sodium 18mg 3mg Black turtle bean
Zinc 10.3mg 0.76mg Pumpkin seed
Copper 0.69mg 0.269mg Pumpkin seed
Vitamin A 62IU 6IU Pumpkin seed
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.225mg Black turtle bean
Vitamin B2 0.052mg 0.056mg Black turtle bean
Vitamin B3 0.286mg 0.527mg Black turtle bean
Vitamin B5 0.056mg 0.26mg Black turtle bean
Vitamin B6 0.037mg 0.077mg Black turtle bean
Folate 9µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Tryptophan 0.326mg 0.097mg Pumpkin seed
Threonine 0.683mg 0.344mg Pumpkin seed
Isoleucine 0.956mg 0.361mg Pumpkin seed
Leucine 1.572mg 0.653mg Pumpkin seed
Lysine 1.386mg 0.562mg Pumpkin seed
Methionine 0.417mg 0.123mg Pumpkin seed
Phenylalanine 0.924mg 0.442mg Pumpkin seed
Valine 1.491mg 0.428mg Pumpkin seed
Histidine 0.515mg 0.228mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.089g Black turtle bean
Monounsaturated Fat 6.032g 0.03g Pumpkin seed
Polyunsaturated fat 8.844g 0.149g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Black turtle bean
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
17
Black turtle bean
Mineral Summary Score
120
Pumpkin seed
47
Black turtle bean

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
49%
Black turtle bean
Carbohydrates
54%
Pumpkin seed
24%
Black turtle bean
Fats
90%
Pumpkin seed
2%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.581g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.