Pumpkin seed vs. Navy beans — In-Depth Nutrition Comparison
Differences between Pumpkin seed and Navy beans
- Pumpkin seed has more Zinc, Copper, Magnesium, Fiber, Potassium, and Iron, while Navy beans has more Folate, Vitamin B1, and Vitamin B6.
- Pumpkin seed's daily need coverage for Zinc is 84% higher.
- Navy beans contains 37 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Navy beans contains 0.098g.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, navy, mature seeds, cooked, boiled, without salt.
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||0µg|
|Omega-3 - ALA||0.177g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|