Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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

Compare

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

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 +264.7%
Contains more Vitamin C +∞%
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 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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +264.7%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black turtle bean Opinion
Net carbs 35.35g 47.75g Black turtle bean
Protein 18.55g 21.25g Black turtle bean
Fats 19.4g 0.9g Pumpkin seed
Carbs 53.75g 63.25g Black turtle bean
Calories 446kcal 339kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 2.12g Pumpkin seed
Fiber 18.4g 15.5g Pumpkin seed
Calcium 55mg 160mg Black turtle bean
Iron 3.31mg 8.7mg Black turtle bean
Magnesium 262mg 160mg Pumpkin seed
Phosphorus 92mg 440mg Black turtle bean
Potassium 919mg 1500mg Black turtle bean
Sodium 18mg 9mg Black turtle bean
Zinc 10.3mg 2.2mg Pumpkin seed
Copper 0.69mg 1mg Black turtle bean
Vitamin A 62IU 17IU Pumpkin seed
Vitamin E mg 0.21mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.9mg Black turtle bean
Vitamin B2 0.052mg 0.193mg Black turtle bean
Vitamin B3 0.286mg 1.955mg Black turtle bean
Vitamin B5 0.056mg 0.899mg Black turtle bean
Vitamin B6 0.037mg 0.286mg Black turtle bean
Folate 9µg 444µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Black turtle bean
Tryptophan 0.326mg 0.252mg Pumpkin seed
Threonine 0.683mg 0.894mg Black turtle bean
Isoleucine 0.956mg 0.938mg Pumpkin seed
Leucine 1.572mg 1.697mg Black turtle bean
Lysine 1.386mg 1.459mg Black turtle bean
Methionine 0.417mg 0.32mg Pumpkin seed
Phenylalanine 0.924mg 1.149mg Black turtle bean
Valine 1.491mg 1.112mg Pumpkin seed
Histidine 0.515mg 0.592mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.232g Black turtle bean
Monounsaturated Fat 6.032g 0.078g Pumpkin seed
Polyunsaturated fat 8.844g 0.387g 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

People also compare

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

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.

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.