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  6. Pumpkin seed vs. Black turtle bean

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
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +63.8%
Contains more ZincZinc +368.2%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +162.8%
Contains more CopperCopper +44.9%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +101.6%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +264.7%
Contains more Vitamin B1Vitamin B1 +2547.1%
Contains more Vitamin B2Vitamin B2 +271.2%
Contains more Vitamin B3Vitamin B3 +583.6%
Contains more Vitamin B5Vitamin B5 +1505.4%
Contains more Vitamin B6Vitamin B6 +673%
Contains more FolateFolate +4833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2055.6%
Contains more ProteinProtein +14.6%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +144.4%
~equal in Other ~3.6g

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +7633.3%
Contains more Poly. FatPolyunsaturated fat +2185.3%
Contains less Sat. FatSaturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black turtle bean Opinion
Calories 446kcal 339kcal Pumpkin seed
Protein 18.55g 21.25g Black turtle bean
Fats 19.4g 0.9g Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 47.75g Black turtle bean
Carbs 53.75g 63.25g Black turtle bean
Magnesium 262mg 160mg Pumpkin seed
Calcium 55mg 160mg Black turtle bean
Potassium 919mg 1500mg Black turtle bean
Iron 3.31mg 8.7mg Black turtle bean
Sugar 2.12g Pumpkin seed
Fiber 18.4g 15.5g Pumpkin seed
Copper 0.69mg 1mg Black turtle bean
Zinc 10.3mg 2.2mg Pumpkin seed
Phosphorus 92mg 440mg Black turtle bean
Sodium 18mg 9mg Black turtle bean
Vitamin A 62IU 17IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.21mg Black turtle bean
Manganese 0.496mg 1mg Black turtle bean
Selenium 3.2µg Black turtle bean
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
Vitamin K 5.6µg Black turtle bean
Folate 9µg 444µg Black turtle bean
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
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

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

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 seed
60%
Black turtle bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
135%
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 minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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 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.