Pumpkin seeds vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and black turtle bean

Pumpkin seeds have more zinc, magnesium, copper, fiber, fats, protein, and potassium; however, black turtle bean is richer in folate and vitamin B1.
Pumpkin seeds cover your daily zinc needs 87% more than black turtle bean.
Black turtle bean has 55 times less fats than pumpkin seeds. Pumpkin seeds have 19.4g of fats, while black turtle bean has 0.35g.
Black turtle bean contains less saturated fat.

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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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Black turtle bean

Contains more MagnesiumMagnesium	+434.7%
Contains more PotassiumPotassium	+112.2%
Contains more IronIron	+16.1%
Contains more CopperCopper	+156.5%
Contains more ZincZinc	+1255.3%
Contains more ManganeseManganese	+51.7%

Contains more PhosphorusPhosphorus	+65.2%
Contains less SodiumSodium	-83.3%
Contains more SeleniumSelenium	+∞%

~equal in Calcium ~55mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Black turtle bean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+561.8%
Contains more Vitamin B3Vitamin B3	+84.3%
Contains more Vitamin B5Vitamin B5	+364.3%
Contains more Vitamin B6Vitamin B6	+108.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+855.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.056mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.76mg	87%
Polyunsaturated fat	8.844g	0.149g	58%
Magnesium	262mg	49mg	51%
Copper	0.69mg	0.269mg	47%
Fiber	18.4g	8.3g	40%
Fats	19.4g	0.35g	29%
Protein	18.55g	8.18g	21%
Folate	9µg	86µg	19%
Calories	446kcal	130kcal	16%
Vitamin B1	0.034mg	0.225mg	16%
Saturated fat	3.67g	0.089g	16%
Monounsaturated fat	6.032g	0.03g	15%
Potassium	919mg	433mg	14%
Carbs	53.75g	24.35g	10%
Phosphorus	92mg	152mg	9%
Manganese	0.496mg	0.327mg	7%
Iron	3.31mg	2.85mg	6%
Vitamin E		0.87mg	6%
Choline		32.6mg	6%
Vitamin B5	0.056mg	0.26mg	4%
Vitamin B6	0.037mg	0.077mg	3%
Vitamin K		3.3µg	3%
Selenium		1.2µg	2%
Vitamin B3	0.286mg	0.527mg	2%
Sodium	18mg	3mg	1%
Protein per 100 calories	4.2g	6.3g	N/A
Calories per 10 g protein	240kcal	159kcal	N/A
Weight per 100 calories	22g	77g	N/A
Unsaturated / Saturated Fat ratio	4.1	2	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	16.05g	N/A
Calcium	55mg	55mg	0%
Sugar		0.32g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.052mg	0.056mg	0%
Tryptophan	0.326mg	0.097mg	0%
Threonine	0.683mg	0.344mg	0%
Isoleucine	0.956mg	0.361mg	0%
Leucine	1.572mg	0.653mg	0%
Lysine	1.386mg	0.562mg	0%
Methionine	0.417mg	0.123mg	0%
Phenylalanine	0.924mg	0.442mg	0%
Valine	1.491mg	0.428mg	0%
Histidine	0.515mg	0.228mg	0%