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  6. Pumpkin seed vs. Cranberry bean raw

Pumpkin seed vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Cranberry bean raw

  • Pumpkin seed has more Zinc, and Magnesium, however, Cranberry bean raw has more Folate, Vitamin B1, Phosphorus, Fiber, Iron, Vitamin B6, and Manganese.
  • Cranberry bean raw's daily need coverage for Folate is 149% more.
  • Pumpkin seed has 12 times more Saturated Fat than Cranberry bean raw. Pumpkin seed has 3.67g of Saturated Fat, while Cranberry bean raw 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 raw 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.
Pumpkin seed
Pumpkin seed
2
:
8
Cranberry bean raw
Cranberry bean raw
Contains more Magnesium +67.9%
Contains more Zinc +183.7%
Contains more Calcium +130.9%
Contains more Iron +51.1%
Contains more Phosphorus +304.3%
Contains more Potassium +44.9%
Contains less Sodium -66.7%
Contains more Copper +15.1%
Contains more Manganese +85.5%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Magnesium +67.9%
Contains more Zinc +183.7%
Contains more Calcium +130.9%
Contains more Iron +51.1%
Contains more Phosphorus +304.3%
Contains more Potassium +44.9%
Contains less Sodium -66.7%
Contains more Copper +15.1%
Contains more Manganese +85.5%

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.
Pumpkin seed
Pumpkin seed
2
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%
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%
Pumpkin seed
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%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +3000%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Fats +1477.2%
Contains more Other +15.2%
Contains more Protein +24.2%
Contains more Carbs +11.7%
Contains more Water +175.3%
Pumpkin seed
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
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +1477.2%
Contains more Other +15.2%
Contains more Protein +24.2%
Contains more Carbs +11.7%
Contains more Water +175.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +5590.6%
Contains more Polyunsaturated fat +1578.2%
Contains less Saturated Fat -91.4%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +5590.6%
Contains more Polyunsaturated fat +1578.2%
Contains less Saturated Fat -91.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cranberry bean raw Opinion
Net carbs 35.35g 35.35g
Protein 18.55g 23.03g Cranberry bean raw
Fats 19.4g 1.23g Pumpkin seed
Carbs 53.75g 60.05g Cranberry bean raw
Calories 446kcal 335kcal Pumpkin seed
Fiber 18.4g 24.7g Cranberry bean raw
Calcium 55mg 127mg Cranberry bean raw
Iron 3.31mg 5mg Cranberry bean raw
Magnesium 262mg 156mg Pumpkin seed
Phosphorus 92mg 372mg Cranberry bean raw
Potassium 919mg 1332mg Cranberry bean raw
Sodium 18mg 6mg Cranberry bean raw
Zinc 10.3mg 3.63mg Pumpkin seed
Copper 0.69mg 0.794mg Cranberry bean raw
Manganese 0.496mg 0.92mg Cranberry bean raw
Selenium 12.7µg Cranberry bean raw
Vitamin A 62IU 2IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.747mg Cranberry bean raw
Vitamin B2 0.052mg 0.213mg Cranberry bean raw
Vitamin B3 0.286mg 1.455mg Cranberry bean raw
Vitamin B5 0.056mg 0.748mg Cranberry bean raw
Vitamin B6 0.037mg 0.309mg Cranberry bean raw
Folate 9µg 604µg Cranberry bean raw
Tryptophan 0.326mg 0.273mg Pumpkin seed
Threonine 0.683mg 0.969mg Cranberry bean raw
Isoleucine 0.956mg 1.017mg Cranberry bean raw
Leucine 1.572mg 1.838mg Cranberry bean raw
Lysine 1.386mg 1.58mg Cranberry bean raw
Methionine 0.417mg 0.346mg Pumpkin seed
Phenylalanine 0.924mg 1.245mg Cranberry bean raw
Valine 1.491mg 1.205mg Pumpkin seed
Histidine 0.515mg 0.641mg Cranberry bean raw
Saturated Fat 3.67g 0.316g Cranberry bean raw
Monounsaturated Fat 6.032g 0.106g Pumpkin seed
Polyunsaturated fat 8.844g 0.527g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
117%
Cranberry bean raw

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.354g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - 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.