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  6. Pumpkin seed vs. Kidney beans raw

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

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Significant differences between Pumpkin seed and Kidney beans raw

  • Pumpkin seed has 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 seed.
  • Kidney beans raw has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 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 seed 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.
Pumpkin seed
Pumpkin seed
3
:
7
Kidney beans raw
Kidney beans raw
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%
Contains more Manganese +105.8%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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%
Contains more Manganese +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.
Pumpkin seed
Pumpkin seed
1
:
9
Kidney beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Kidney beans raw
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 beans raw Opinion
Net carbs 35.35g 35.11g Pumpkin seed
Protein 18.55g 23.58g Kidney beans raw
Fats 19.4g 0.83g Pumpkin seed
Carbs 53.75g 60.01g Kidney beans raw
Calories 446kcal 333kcal Pumpkin seed
Sugar 2.23g Pumpkin seed
Fiber 18.4g 24.9g Kidney beans raw
Calcium 55mg 143mg Kidney beans raw
Iron 3.31mg 8.2mg Kidney beans raw
Magnesium 262mg 140mg Pumpkin seed
Phosphorus 92mg 407mg Kidney beans raw
Potassium 919mg 1406mg Kidney beans raw
Sodium 18mg 24mg Pumpkin seed
Zinc 10.3mg 2.79mg Pumpkin seed
Copper 0.69mg 0.958mg Kidney beans raw
Manganese 0.496mg 1.021mg Kidney beans raw
Selenium 3.2µg Kidney beans raw
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0.3mg 4.5mg Kidney beans raw
Vitamin B1 0.034mg 0.529mg Kidney beans raw
Vitamin B2 0.052mg 0.219mg Kidney beans raw
Vitamin B3 0.286mg 2.06mg Kidney beans raw
Vitamin B5 0.056mg 0.78mg Kidney beans raw
Vitamin B6 0.037mg 0.397mg Kidney beans raw
Folate 9µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.326mg 0.279mg Pumpkin seed
Threonine 0.683mg 0.992mg Kidney beans raw
Isoleucine 0.956mg 1.041mg Kidney beans raw
Leucine 1.572mg 1.882mg Kidney beans raw
Lysine 1.386mg 1.618mg Kidney beans raw
Methionine 0.417mg 0.355mg Pumpkin seed
Phenylalanine 0.924mg 1.275mg Kidney beans raw
Valine 1.491mg 1.233mg Pumpkin seed
Histidine 0.515mg 0.656mg Kidney beans raw
Saturated Fat 3.67g 0.12g Kidney beans raw
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 beans 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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
130%
Kidney beans raw

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 beans raw
Kidney beans raw is lower in Saturated Fat (difference - 3.55g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
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. 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.