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Pumpkin seed vs Navy bean - In-Depth Nutrition Comparison

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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.

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Pumpkin seed vs Navy 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 Iron +71.5%
Contains more Calcium +266.7%
Contains more Potassium +199.3%
Contains more Magnesium +159.4%
Contains more Copper +93.8%
Contains more Zinc +1057.3%
Contains less Sodium -27.8%
Equal in Phosphorus - 100
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +71.5%
Contains more Calcium +266.7%
Contains more Potassium +199.3%
Contains more Magnesium +159.4%
Contains more Copper +93.8%
Contains more Zinc +1057.3%
Contains less Sodium -27.8%
Equal in Phosphorus - 100

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 +1450%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%
Contains more Folate +1366.7%
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 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +1450%
Contains more Vitamin C +6166.7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +313.5%
Contains more Vitamin B3 +326.6%
Contains more Vitamin B5 +1373.2%
Contains more Vitamin B6 +416.2%
Contains more Folate +1366.7%

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
35
Navy bean
Mineral Summary Score
120
Pumpkin seed
45
Navy 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
37%
Navy bean
Carbohydrates
54%
Pumpkin seed
13%
Navy bean
Fats
90%
Pumpkin seed
3%
Navy 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 Navy bean
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Navy 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 richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.585g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Navy bean Opinion
Calories 446 67 Pumpkin seed
Protein 18.55 6.15 Pumpkin seed
Fats 19.4 0.7 Pumpkin seed
Vitamin C 0.3 18.8 Navy bean
Carbs 53.75 13.05 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.93 Pumpkin seed
Calcium 55 15 Pumpkin seed
Potassium 919 307 Pumpkin seed
Magnesium 262 101 Pumpkin seed
Sugar
Fiber 18.4 Pumpkin seed
Copper 0.69 0.356 Pumpkin seed
Zinc 10.3 0.89 Pumpkin seed
Starch
Phosphorus 92 100 Navy bean
Sodium 18 13 Navy bean
Vitamin A 62 4 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.39 Navy bean
Vitamin B2 0.052 0.215 Navy bean
Vitamin B3 0.286 1.22 Navy bean
Vitamin B5 0.056 0.825 Navy bean
Vitamin B6 0.037 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 9 132 Navy bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.085 Navy bean
Monounsaturated Fat 6.032 0.052 Pumpkin seed
Polyunsaturated fat 8.844 0.407 Pumpkin seed
Tryptophan 0.326 0.064 Pumpkin seed
Threonine 0.683 0.258 Pumpkin seed
Isoleucine 0.956 0.273 Pumpkin seed
Leucine 1.572 0.442 Pumpkin seed
Lysine 1.386 0.35 Pumpkin seed
Methionine 0.417 0.064 Pumpkin seed
Phenylalanine 0.924 0.31 Pumpkin seed
Valine 1.491 0.316 Pumpkin seed
Histidine 0.515 0.172 Pumpkin seed
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.