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Pumpkin seeds vs. Navy bean raw — In-Depth Nutrition Comparison

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How are pumpkin seeds and navy bean raw different?

  • Pumpkin seeds are higher in zinc, magnesium, copper, potassium, and iron; however, navy bean raw is richer in folate, vitamin B1, vitamin C, and vitamin B5.
  • Daily need coverage for zinc for pumpkin seeds is 86% higher.
  • Pumpkin seeds contain 43 times more saturated fat than navy bean raw. While pumpkin seeds contain 3.67g of saturated fat, navy bean raw 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.

Infographic

Pumpkin seeds vs Navy bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +159.4%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +199.3%
Contains more IronIron +71.5%
Contains more CopperCopper +93.8%
Contains more ZincZinc +1057.3%
Contains more ManganeseManganese +21.6%
Contains less SodiumSodium -27.8%
~equal in Phosphorus ~100mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +313.5%
Contains more Vitamin B3Vitamin B3 +326.6%
Contains more Vitamin B5Vitamin B5 +1373.2%
Contains more Vitamin B6Vitamin B6 +416.2%
Contains more FolateFolate +1366.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +201.6%
Contains more FatsFats +2671.4%
Contains more CarbsCarbs +311.9%
Contains more OtherOther +300%
Contains more WaterWater +1658.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +11500%
Contains more Poly. FatPolyunsaturated fat +2073%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Navy bean raw
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Navy bean raw DV% diff.
Zinc 10.3mg 0.89mg 86%
Fiber 18.4g 74%
Polyunsaturated fat 8.844g 0.407g 56%
Magnesium 262mg 101mg 38%
Copper 0.69mg 0.356mg 37%
Folate 9µg 132µg 31%
Vitamin B1 0.034mg 0.39mg 30%
Fats 19.4g 0.7g 29%
Protein 18.55g 6.15g 25%
Vitamin C 0.3mg 18.8mg 21%
Calories 446kcal 67kcal 19%
Potassium 919mg 307mg 18%
Iron 3.31mg 1.93mg 17%
Saturated fat 3.67g 0.085g 16%
Vitamin B5 0.056mg 0.825mg 15%
Monounsaturated fat 6.032g 0.052g 15%
Carbs 53.75g 13.05g 14%
Vitamin B2 0.052mg 0.215mg 13%
Vitamin B6 0.037mg 0.191mg 12%
Vitamin B3 0.286mg 1.22mg 6%
Manganese 0.496mg 0.408mg 4%
Calcium 55mg 15mg 4%
Selenium 0.6µg 1%
Phosphorus 92mg 100mg 1%
Net carbs 35.35g 13.05g N/A
Sodium 18mg 13mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.064mg 0%
Threonine 0.683mg 0.258mg 0%
Isoleucine 0.956mg 0.273mg 0%
Leucine 1.572mg 0.442mg 0%
Lysine 1.386mg 0.35mg 0%
Methionine 0.417mg 0.064mg 0%
Phenylalanine 0.924mg 0.31mg 0%
Valine 1.491mg 0.316mg 0%
Histidine 0.515mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
33%
Navy bean raw
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
42%
Navy bean raw

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 3.585g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw 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)

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Navy bean raw - 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.