Pumpkin seed vs Navy bean - In-Depth Nutrition Comparison
How are Pumpkin seed and Navy bean different?
- Pumpkin seed is higher in Zinc, Magnesium, Copper, Potassium, and Iron, however Navy bean is richer in Folate, Vitamin B1, Vitamin C, and Vitamin B5.
- Daily need coverage for Zinc from Pumpkin seed is 86% higher.
- Pumpkin seed contains 43 times more Saturated Fat than Navy bean. While Pumpkin seed contains 3.67g of Saturated Fat, Navy bean contains only 0.085g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.
Comparison summary table
|Rich in minerals|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar||Equal|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|