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Pumpkin seed vs Kidney bean - In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Kidney bean

  • Pumpkin seed has more Zinc, and Magnesium, however Kidney bean is richer in Folate, Iron, Phosphorus, Vitamin B1, Copper, Vitamin B6, Fiber, and Manganese.
  • Kidney bean covers your daily Folate needs 96% more than Pumpkin seed.
  • Kidney bean has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Kidney bean has 2.79mg.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, kidney, all types, mature seeds, raw.

Infographic

Pumpkin seed vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +87.1%
Contains more Zinc +269.2%
Contains less Sodium -25%
Contains more Iron +147.7%
Contains more Calcium +160%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Phosphorus +342.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +87.1%
Contains more Zinc +269.2%
Contains less Sodium -25%
Contains more Iron +147.7%
Contains more Calcium +160%
Contains more Potassium +53%
Contains more Copper +38.8%
Contains more Phosphorus +342.4%

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 A +∞%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%
Contains more Folate +4277.8%
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 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +1455.9%
Contains more Vitamin B2 +321.2%
Contains more Vitamin B3 +620.3%
Contains more Vitamin B5 +1292.9%
Contains more Vitamin B6 +973%
Contains more Folate +4277.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
60
Kidney bean
Mineral Summary Score
120
Pumpkin seed
143
Kidney 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 food.
Protein
111%
Pumpkin seed
141%
Kidney bean
Carbohydrates
54%
Pumpkin seed
60%
Kidney bean
Fats
90%
Pumpkin seed
4%
Kidney bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.55g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Kidney bean Opinion
Calories 446 333 Pumpkin seed
Protein 18.55 23.58 Kidney bean
Fats 19.4 0.83 Pumpkin seed
Vitamin C 0.3 4.5 Kidney bean
Carbs 53.75 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 8.2 Kidney bean
Calcium 55 143 Kidney bean
Potassium 919 1406 Kidney bean
Magnesium 262 140 Pumpkin seed
Sugar 2.23 Pumpkin seed
Fiber 18.4 24.9 Kidney bean
Copper 0.69 0.958 Kidney bean
Zinc 10.3 2.79 Pumpkin seed
Starch
Phosphorus 92 407 Kidney bean
Sodium 18 24 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.034 0.529 Kidney bean
Vitamin B2 0.052 0.219 Kidney bean
Vitamin B3 0.286 2.06 Kidney bean
Vitamin B5 0.056 0.78 Kidney bean
Vitamin B6 0.037 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 9 394 Kidney bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.12 Kidney bean
Monounsaturated Fat 6.032 0.064 Pumpkin seed
Polyunsaturated fat 8.844 0.457 Pumpkin seed
Tryptophan 0.326 0.279 Pumpkin seed
Threonine 0.683 0.992 Kidney bean
Isoleucine 0.956 1.041 Kidney bean
Leucine 1.572 1.882 Kidney bean
Lysine 1.386 1.618 Kidney bean
Methionine 0.417 0.355 Pumpkin seed
Phenylalanine 0.924 1.275 Kidney bean
Valine 1.491 1.233 Pumpkin seed
Histidine 0.515 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.