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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
103%
42%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 3.585g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean raw is cheaper (difference - $0.9)
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)