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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.

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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 Potassium +112.2%
Contains more Magnesium +434.7%
Contains more Copper +156.5%
Contains more Zinc +1255.3%
Contains more Phosphorus +65.2%
Contains less Sodium -83.3%
Equal in Calcium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +16.1%
Contains more Potassium +112.2%
Contains more Magnesium +434.7%
Contains more Copper +156.5%
Contains more Zinc +1255.3%
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 C +∞%
Contains more Vitamin A +933.3%
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 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 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin C +∞%
Contains more Vitamin A +933.3%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Black turtle bean
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 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)

All nutrients comparison - raw data values

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