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  6. Pumpkin seeds vs. Cranberry beans

Pumpkin seeds vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seeds and Cranberry beans

  • Pumpkin seeds have more Zinc, Copper, Magnesium, Fiber, Potassium, and Iron, while Cranberry beans have more Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seeds covers your daily need of Zinc 83% more than Cranberry beans.
  • Pumpkin seeds contain 31 times more Saturated Fat than Cranberry beans. While Pumpkin seeds contain 3.67g of Saturated Fat, Cranberry beans contains only 0.119g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seeds vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +424%
Contains more PotassiumPotassium +137.5%
Contains more IronIron +58.4%
Contains more CopperCopper +198.7%
Contains more ZincZinc +803.5%
Contains more ManganeseManganese +34.1%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -94.4%
~equal in Calcium ~50mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +517.6%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +118.9%
Contains more FolateFolate +2200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +4117.4%
Contains more CarbsCarbs +119.7%
Contains more OtherOther +248.6%
Contains more WaterWater +1336.7%

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 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated Fat +14980%
Contains more Poly. FatPolyunsaturated fat +4344.2%
Contains less Sat. FatSaturated Fat -96.8%

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 Cranberry beans
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cranberry beans Opinion
Calories 446kcal 136kcal Pumpkin seeds
Protein 18.55g 9.34g Pumpkin seeds
Fats 19.4g 0.46g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 15.86g Pumpkin seeds
Carbs 53.75g 24.46g Pumpkin seeds
Magnesium 262mg 50mg Pumpkin seeds
Calcium 55mg 50mg Pumpkin seeds
Potassium 919mg 387mg Pumpkin seeds
Iron 3.31mg 2.09mg Pumpkin seeds
Fiber 18.4g 8.6g Pumpkin seeds
Copper 0.69mg 0.231mg Pumpkin seeds
Zinc 10.3mg 1.14mg Pumpkin seeds
Phosphorus 92mg 135mg Cranberry beans
Sodium 18mg 1mg Cranberry beans
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg Pumpkin seeds
Manganese 0.496mg 0.37mg Pumpkin seeds
Selenium 1.3µg Cranberry beans
Vitamin B1 0.034mg 0.21mg Cranberry beans
Vitamin B2 0.052mg 0.069mg Cranberry beans
Vitamin B3 0.286mg 0.515mg Cranberry beans
Vitamin B5 0.056mg 0.24mg Cranberry beans
Vitamin B6 0.037mg 0.081mg Cranberry beans
Folate 9µg 207µg Cranberry beans
Saturated Fat 3.67g 0.119g Cranberry beans
Monounsaturated Fat 6.032g 0.04g Pumpkin seeds
Polyunsaturated fat 8.844g 0.199g Pumpkin seeds
Tryptophan 0.326mg 0.111mg Pumpkin seeds
Threonine 0.683mg 0.393mg Pumpkin seeds
Isoleucine 0.956mg 0.412mg Pumpkin seeds
Leucine 1.572mg 0.746mg Pumpkin seeds
Lysine 1.386mg 0.641mg Pumpkin seeds
Methionine 0.417mg 0.14mg Pumpkin seeds
Phenylalanine 0.924mg 0.505mg Pumpkin seeds
Valine 1.491mg 0.489mg Pumpkin seeds
Histidine 0.515mg 0.26mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Cranberry beans
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
20%
Cranberry beans
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 3.551g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.