Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pumpkin seed vs Cranberry bean - In-Depth Nutrition Comparison

Compare

Important differences between Pumpkin seed and Cranberry bean

  • Pumpkin seed has more Zinc and Magnesium, however Cranberry bean has more Folate, Vitamin B1, Phosphorus, Fiber, Iron, Vitamin B6 and Manganese.
  • Cranberry bean's daily need coverage for Folate is 149% more.
  • Pumpkin seed has 12 times more Saturated Fat than Cranberry bean. Pumpkin seed has 3.67g of Saturated Fat, while Cranberry bean has 0.316g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pumpkin seed vs Cranberry bean infographic
Copy 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 +67.9%
Contains more Zinc +183.7%
Contains more Iron +51.1%
Contains more Calcium +130.9%
Contains more Potassium +44.9%
Contains more Copper +15.1%
Contains more Phosphorus +304.3%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Magnesium +67.9%
Contains more Zinc +183.7%
Contains more Iron +51.1%
Contains more Calcium +130.9%
Contains more Potassium +44.9%
Contains more Copper +15.1%
Contains more Phosphorus +304.3%
Contains less Sodium -66.7%

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 +3000%
Contains more Vitamin B1 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Folate +6611.1%
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% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +3000%
Contains more Vitamin B1 +2097.1%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B3 +408.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +735.1%
Contains more Folate +6611.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
69
Cranberry bean
Mineral Summary Score
120
Pumpkin seed
122
Cranberry 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 the food
Protein
111%
Pumpkin seed
138%
Cranberry bean
Carbohydrates
54%
Pumpkin seed
60%
Cranberry bean
Fats
90%
Pumpkin seed
6%
Cranberry bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Cranberry bean
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 Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.354g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Cranberry bean Opinion
Calories 446 335 Pumpkin seed
Protein 18.55 23.03 Cranberry bean
Fats 19.4 1.23 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5 Cranberry bean
Calcium 55 127 Cranberry bean
Potassium 919 1332 Cranberry bean
Magnesium 262 156 Pumpkin seed
Sugars
Fiber 18.4 24.7 Cranberry bean
Copper 0.69 0.794 Cranberry bean
Zinc 10.3 3.63 Pumpkin seed
Starch
Phosphorus 92 372 Cranberry bean
Sodium 18 6 Cranberry bean
Vitamin A 62 2 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.747 Cranberry bean
Vitamin B2 0.052 0.213 Cranberry bean
Vitamin B3 0.286 1.455 Cranberry bean
Vitamin B5 0.056 0.748 Cranberry bean
Vitamin B6 0.037 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 9 604 Cranberry bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.316 Cranberry bean
Monounsaturated Fat 6.032 0.106 Pumpkin seed
Polyunsaturated fat 8.844 0.527 Pumpkin seed
Tryptophan 0.326 0.273 Pumpkin seed
Threonine 0.683 0.969 Cranberry bean
Isoleucine 0.956 1.017 Cranberry bean
Leucine 1.572 1.838 Cranberry bean
Lysine 1.386 1.58 Cranberry bean
Methionine 0.417 0.346 Pumpkin seed
Phenylalanine 0.924 1.245 Cranberry bean
Valine 1.491 1.205 Pumpkin seed
Histidine 0.515 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.