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  6. Pumpkin seeds vs. Black turtle bean

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, Potassium, and Manganese, however, Black turtle bean is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seeds covers your daily Zinc needs 87% more than Black turtle bean.
  • Black turtle bean has 41 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds have 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 seeds vs Black turtle bean 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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%
~equal in Calcium ~55mg

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 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
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 FolateFolate +855.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +126.8%
Contains more FatsFats +5442.9%
Contains more CarbsCarbs +120.7%
Contains more OtherOther +175.4%
Contains more WaterWater +1360.9%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +20006.7%
Contains more Poly. FatPolyunsaturated fat +5835.6%
Contains less Sat. FatSaturated Fat -97.6%

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 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 seeds Black turtle bean Opinion
Calories 446kcal 130kcal Pumpkin seeds
Protein 18.55g 8.18g Pumpkin seeds
Fats 19.4g 0.35g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 16.05g Pumpkin seeds
Carbs 53.75g 24.35g Pumpkin seeds
Magnesium 262mg 49mg Pumpkin seeds
Calcium 55mg 55mg
Potassium 919mg 433mg Pumpkin seeds
Iron 3.31mg 2.85mg Pumpkin seeds
Sugar 0.32g Pumpkin seeds
Fiber 18.4g 8.3g Pumpkin seeds
Copper 0.69mg 0.269mg Pumpkin seeds
Zinc 10.3mg 0.76mg Pumpkin seeds
Phosphorus 92mg 152mg Black turtle bean
Sodium 18mg 3mg Black turtle bean
Vitamin A 62IU 6IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 0.87mg Black turtle bean
Manganese 0.496mg 0.327mg Pumpkin seeds
Selenium 1.2µg Black turtle bean
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
Vitamin K 3.3µg Black turtle bean
Folate 9µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 3.67g 0.089g Black turtle bean
Monounsaturated Fat 6.032g 0.03g Pumpkin seeds
Polyunsaturated fat 8.844g 0.149g Pumpkin seeds
Tryptophan 0.326mg 0.097mg Pumpkin seeds
Threonine 0.683mg 0.344mg Pumpkin seeds
Isoleucine 0.956mg 0.361mg Pumpkin seeds
Leucine 1.572mg 0.653mg Pumpkin seeds
Lysine 1.386mg 0.562mg Pumpkin seeds
Methionine 0.417mg 0.123mg Pumpkin seeds
Phenylalanine 0.924mg 0.442mg Pumpkin seeds
Valine 1.491mg 0.428mg Pumpkin seeds
Histidine 0.515mg 0.228mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Black turtle bean
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
17%
Black turtle bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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

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. 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.