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
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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.
| Contains more MagnesiumMagnesium | +67.9% |
| Contains more ZincZinc | +183.7% |
| Contains more CalciumCalcium | +130.9% |
| Contains more PotassiumPotassium | +44.9% |
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +15.1% |
| Contains more PhosphorusPhosphorus | +304.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin B1Vitamin B1 | +2097.1% |
| Contains more Vitamin B2Vitamin B2 | +309.6% |
| Contains more Vitamin B3Vitamin B3 | +408.7% |
| Contains more Vitamin B5Vitamin B5 | +1235.7% |
| Contains more Vitamin B6Vitamin B6 | +735.1% |
| Contains more FolateFolate | +6611.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +1477.2% |
| Contains more OtherOther | +15.2% |
| Contains more ProteinProtein | +24.2% |
| Contains more CarbsCarbs | +11.7% |
| Contains more WaterWater | +175.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated Fat:
Sat. Fat
0.316 g
Monounsaturated Fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated Fat | +5590.6% |
| Contains more Poly. FatPolyunsaturated fat | +1578.2% |
| Contains less Sat. FatSaturated 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.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 335kcal |
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| Protein | 18.55g | 23.03g |
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| Fats | 19.4g | 1.23g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 35.35g | |
| Carbs | 53.75g | 60.05g |
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| Magnesium | 262mg | 156mg |
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| Calcium | 55mg | 127mg |
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| Potassium | 919mg | 1332mg |
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| Iron | 3.31mg | 5mg |
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| Fiber | 18.4g | 24.7g |
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| Copper | 0.69mg | 0.794mg |
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| Zinc | 10.3mg | 3.63mg |
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| Phosphorus | 92mg | 372mg |
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| Sodium | 18mg | 6mg |
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| Vitamin A | 62IU | 2IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Manganese | 0.496mg | 0.92mg |
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| Selenium | 12.7µg |
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| Vitamin B1 | 0.034mg | 0.747mg |
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| Vitamin B2 | 0.052mg | 0.213mg |
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| Vitamin B3 | 0.286mg | 1.455mg |
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| Vitamin B5 | 0.056mg | 0.748mg |
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| Vitamin B6 | 0.037mg | 0.309mg |
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| Folate | 9µg | 604µg |
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| Saturated Fat | 3.67g | 0.316g |
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| Monounsaturated Fat | 6.032g | 0.106g |
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| Polyunsaturated fat | 8.844g | 0.527g |
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| Tryptophan | 0.326mg | 0.273mg |
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| Threonine | 0.683mg | 0.969mg |
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| Isoleucine | 0.956mg | 1.017mg |
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| Leucine | 1.572mg | 1.838mg |
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| Lysine | 1.386mg | 1.58mg |
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| Methionine | 0.417mg | 0.346mg |
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| Phenylalanine | 0.924mg | 1.245mg |
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| Valine | 1.491mg | 1.205mg |
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| Histidine | 0.515mg | 0.641mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
64%
Minerals Daily Need Coverage Score
103%
117%
Comparison summary
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry bean raw is lower in Saturated Fat (difference - 3.354g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)