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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
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
Pumpkin seed
Pumpkin seed
3
:
5
Kidney bean
Kidney bean
Contains more Magnesium +87.1%
Contains less Sodium -25%
Contains more Zinc +269.2%
Contains more Calcium +160%
Contains more Iron +147.7%
Contains more Phosphorus +342.4%
Contains more Potassium +53%
Contains more Copper +38.8%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +87.1%
Contains less Sodium -25%
Contains more Zinc +269.2%
Contains more Calcium +160%
Contains more Iron +147.7%
Contains more Phosphorus +342.4%
Contains more Potassium +53%
Contains more Copper +38.8%

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
Pumpkin seed
Pumpkin seed
1
:
9
Kidney bean
Kidney bean
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%
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%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
4
Kidney bean
Kidney bean
Contains more Fats +2237.3%
Contains more Protein +27.1%
Contains more Carbs +11.6%
Contains more Water +161.1%
Equal in Other - 3.83
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
Kidney bean
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 Fats +2237.3%
Contains more Protein +27.1%
Contains more Carbs +11.6%
Contains more Water +161.1%
Equal in Other - 3.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +9325%
Contains more Polyunsaturated fat +1835.2%
Contains less Saturated Fat -96.7%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +9325%
Contains more Polyunsaturated fat +1835.2%
Contains less Saturated Fat -96.7%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Kidney bean Opinion
Net carbs 35.35g 35.11g Pumpkin seed
Protein 18.55g 23.58g Kidney bean
Fats 19.4g 0.83g Pumpkin seed
Carbs 53.75g 60.01g Kidney bean
Calories 446kcal 333kcal Pumpkin seed
Sugar 2.23g Pumpkin seed
Fiber 18.4g 24.9g Kidney bean
Calcium 55mg 143mg Kidney bean
Iron 3.31mg 8.2mg Kidney bean
Magnesium 262mg 140mg Pumpkin seed
Phosphorus 92mg 407mg Kidney bean
Potassium 919mg 1406mg Kidney bean
Sodium 18mg 24mg Pumpkin seed
Zinc 10.3mg 2.79mg Pumpkin seed
Copper 0.69mg 0.958mg Kidney bean
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.22mg Kidney bean
Vitamin C 0.3mg 4.5mg Kidney bean
Vitamin B1 0.034mg 0.529mg Kidney bean
Vitamin B2 0.052mg 0.219mg Kidney bean
Vitamin B3 0.286mg 2.06mg Kidney bean
Vitamin B5 0.056mg 0.78mg Kidney bean
Vitamin B6 0.037mg 0.397mg Kidney bean
Folate 9µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.326mg 0.279mg Pumpkin seed
Threonine 0.683mg 0.992mg Kidney bean
Isoleucine 0.956mg 1.041mg Kidney bean
Leucine 1.572mg 1.882mg Kidney bean
Lysine 1.386mg 1.618mg Kidney bean
Methionine 0.417mg 0.355mg Pumpkin seed
Phenylalanine 0.924mg 1.275mg Kidney bean
Valine 1.491mg 1.233mg Pumpkin seed
Histidine 0.515mg 0.656mg Kidney bean
Saturated Fat 3.67g 0.12g Kidney bean
Monounsaturated Fat 6.032g 0.064g Pumpkin seed
Polyunsaturated fat 8.844g 0.457g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Kidney bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
60%
Kidney bean
Minerals Daily Need Coverage Score
120%
Pumpkin seed
143%
Kidney bean

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)

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.