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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 has more folate, vitamin B1, and phosphorus.
  • Pumpkin seeds cover your daily need for 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% 1% 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cranberry beans DV% diff.
Zinc 10.3mg 1.14mg 83%
Polyunsaturated fat 8.844g 0.199g 58%
Copper 0.69mg 0.231mg 51%
Magnesium 262mg 50mg 50%
Folate 9µg 207µg 50%
Fiber 18.4g 8.6g 39%
Fats 19.4g 0.46g 29%
Protein 18.55g 9.34g 18%
Calories 446kcal 136kcal 16%
Saturated fat 3.67g 0.119g 16%
Potassium 919mg 387mg 16%
Monounsaturated fat 6.032g 0.04g 15%
Vitamin B1 0.034mg 0.21mg 15%
Iron 3.31mg 2.09mg 15%
Carbs 53.75g 24.46g 10%
Phosphorus 92mg 135mg 6%
Manganese 0.496mg 0.37mg 5%
Vitamin B5 0.056mg 0.24mg 4%
Vitamin B6 0.037mg 0.081mg 3%
Selenium 1.3µg 2%
Sodium 18mg 1mg 1%
Vitamin B2 0.052mg 0.069mg 1%
Vitamin B3 0.286mg 0.515mg 1%
Calcium 55mg 50mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 15.86g N/A
Vitamin A 3µg 0%
Tryptophan 0.326mg 0.111mg 0%
Threonine 0.683mg 0.393mg 0%
Isoleucine 0.956mg 0.412mg 0%
Leucine 1.572mg 0.746mg 0%
Lysine 1.386mg 0.641mg 0%
Methionine 0.417mg 0.14mg 0%
Phenylalanine 0.924mg 0.505mg 0%
Valine 1.491mg 0.489mg 0%
Histidine 0.515mg 0.26mg 0%

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%

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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.