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

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How are Pumpkin seed and Black turtle bean different?

  • Pumpkin seed is higher in Zinc, and Magnesium, however Black turtle bean is richer in Folate, Vitamin B1, Iron, Phosphorus, Copper, Manganese, and Vitamin B6.
  • Daily need coverage for Folate from Black turtle bean is 109% higher.
  • Pumpkin seed contains 16 times more Saturated Fat than Black turtle bean. While Pumpkin seed contains 3.67g of Saturated Fat, Black turtle bean contains only 0.232g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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 Magnesium +63.8%
Contains more Zinc +368.2%
Contains more Iron +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +63.8%
Contains more Zinc +368.2%
Contains more Iron +162.8%
Contains more Calcium +190.9%
Contains more Potassium +63.2%
Contains more Copper +44.9%
Contains more Phosphorus +378.3%
Contains less Sodium -50%

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 +264.7%
Contains more Vitamin B1 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%
Contains more Folate +4833.3%
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% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin A +264.7%
Contains more Vitamin B1 +2547.1%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B3 +583.6%
Contains more Vitamin B5 +1505.4%
Contains more Vitamin B6 +673%
Contains more Folate +4833.3%

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
65
Black turtle bean
Mineral Summary Score
120
Pumpkin seed
150
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
128%
Black turtle bean
Carbohydrates
54%
Pumpkin seed
63%
Black turtle bean
Fats
90%
Pumpkin seed
4%
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
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
Rich in minerals 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 lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.438g)
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)
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.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black turtle bean Opinion
Calories 446 339 Pumpkin seed
Protein 18.55 21.25 Black turtle bean
Fats 19.4 0.9 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 8.7 Black turtle bean
Calcium 55 160 Black turtle bean
Potassium 919 1500 Black turtle bean
Magnesium 262 160 Pumpkin seed
Sugar 2.12 Pumpkin seed
Fiber 18.4 15.5 Pumpkin seed
Copper 0.69 1 Black turtle bean
Zinc 10.3 2.2 Pumpkin seed
Starch
Phosphorus 92 440 Black turtle bean
Sodium 18 9 Black turtle bean
Vitamin A 62 17 Pumpkin seed
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.034 0.9 Black turtle bean
Vitamin B2 0.052 0.193 Black turtle bean
Vitamin B3 0.286 1.955 Black turtle bean
Vitamin B5 0.056 0.899 Black turtle bean
Vitamin B6 0.037 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 9 444 Black turtle bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.232 Black turtle bean
Monounsaturated Fat 6.032 0.078 Pumpkin seed
Polyunsaturated fat 8.844 0.387 Pumpkin seed
Tryptophan 0.326 0.252 Pumpkin seed
Threonine 0.683 0.894 Black turtle bean
Isoleucine 0.956 0.938 Pumpkin seed
Leucine 1.572 1.697 Black turtle bean
Lysine 1.386 1.459 Black turtle bean
Methionine 0.417 0.32 Pumpkin seed
Phenylalanine 0.924 1.149 Black turtle bean
Valine 1.491 1.112 Pumpkin seed
Histidine 0.515 0.592 Black turtle bean
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/175186/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.