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  6. Pumpkin seeds vs. Kidney beans raw

Pumpkin seeds vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and kidney beans raw

  • Pumpkin seeds have more zinc and magnesium; however, kidney beans raw is richer in folate, iron, phosphorus, vitamin B1, copper, vitamin B6, fiber, and manganese.
  • Kidney beans raw covers your daily folate needs 96% more than pumpkin seeds.
  • Kidney beans raw has 4 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while kidney beans raw 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 seeds vs Kidney beans 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.
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +87.1%
Contains more ZincZinc +269.2%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +53%
Contains more IronIron +147.7%
Contains more CopperCopper +38.8%
Contains more PhosphorusPhosphorus +342.4%
Contains more ManganeseManganese +105.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +1455.9%
Contains more Vitamin B2Vitamin B2 +321.2%
Contains more Vitamin B3Vitamin B3 +620.3%
Contains more Vitamin B5Vitamin B5 +1292.9%
Contains more Vitamin B6Vitamin B6 +973%
Contains more FolateFolate +4277.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Kidney beans raw DV% diff.
Folate 9µg 394µg 96%
Zinc 10.3mg 2.79mg 68%
Iron 3.31mg 8.2mg 61%
Polyunsaturated fat 8.844g 0.457g 56%
Phosphorus 92mg 407mg 45%
Vitamin B1 0.034mg 0.529mg 41%
Copper 0.69mg 0.958mg 30%
Fats 19.4g 0.83g 29%
Magnesium 262mg 140mg 29%
Vitamin B6 0.037mg 0.397mg 28%
Fiber 18.4g 24.9g 26%
Manganese 0.496mg 1.021mg 23%
Saturated fat 3.67g 0.12g 16%
Vitamin K 19µg 16%
Monounsaturated fat 6.032g 0.064g 15%
Vitamin B5 0.056mg 0.78mg 14%
Potassium 919mg 1406mg 14%
Vitamin B2 0.052mg 0.219mg 13%
Vitamin B3 0.286mg 2.06mg 11%
Protein 18.55g 23.58g 10%
Calcium 55mg 143mg 9%
Calories 446kcal 333kcal 6%
Selenium 3.2µg 6%
Vitamin C 0.3mg 4.5mg 5%
Carbs 53.75g 60.01g 2%
Vitamin E 0.22mg 1%
Net carbs 35.35g 35.11g N/A
Sugar 2.23g N/A
Sodium 18mg 24mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.279mg 0%
Threonine 0.683mg 0.992mg 0%
Isoleucine 0.956mg 1.041mg 0%
Leucine 1.572mg 1.882mg 0%
Lysine 1.386mg 1.618mg 0%
Methionine 0.417mg 0.355mg 0%
Phenylalanine 0.924mg 1.275mg 0%
Valine 1.491mg 1.233mg 0%
Histidine 0.515mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2237.3%
Contains more ProteinProtein +27.1%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +161.1%
~equal in Other ~3.83g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +1835.2%
Contains less Sat. FatSaturated fat -96.7%

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. Kidney beans raw - 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.