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Pumpkin seed vs Refried beans - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Refried beans?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, yet Refried beans are richer in Vitamin C.
  • Pumpkin seed's daily need coverage for Zinc is 88% higher.
  • Pumpkin seed has 7 times more Magnesium than Refried beans. Pumpkin seed has 262mg of Magnesium, while Refried beans have 35mg.
  • Refried beans contain less Saturated Fat.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Pumpkin seed vs Refried beans 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 +129.9%
Contains more Calcium +89.7%
Contains more Potassium +188.1%
Contains more Magnesium +648.6%
Contains more Copper +434.9%
Contains more Zinc +1675.9%
Contains less Sodium -95.1%
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +129.9%
Contains more Calcium +89.7%
Contains more Potassium +188.1%
Contains more Magnesium +648.6%
Contains more Copper +434.9%
Contains more Zinc +1675.9%
Contains less Sodium -95.1%
Equal in Phosphorus - 92

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 +∞%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +237.5%
Contains more Vitamin B6 +178.4%
Contains more Folate +22.2%
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 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +237.5%
Contains more Vitamin B6 +178.4%
Contains more Folate +22.2%

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
10
Refried beans
Mineral Summary Score
120
Pumpkin seed
33
Refried beans

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
30%
Refried beans
Carbohydrates
54%
Pumpkin seed
14%
Refried beans
Fats
90%
Pumpkin seed
9%
Refried beans

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 Refried beans
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Refried beans
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 lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.039g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 352mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Refried beans Opinion
Calories 446 90 Pumpkin seed
Protein 18.55 4.98 Pumpkin seed
Fats 19.4 2.01 Pumpkin seed
Vitamin C 0.3 6 Refried beans
Carbs 53.75 13.55 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 1.44 Pumpkin seed
Calcium 55 29 Pumpkin seed
Potassium 919 319 Pumpkin seed
Magnesium 262 35 Pumpkin seed
Sugar 0.54 Pumpkin seed
Fiber 18.4 3.7 Pumpkin seed
Copper 0.69 0.129 Pumpkin seed
Zinc 10.3 0.58 Pumpkin seed
Starch 7.43 Refried beans
Phosphorus 92 92
Sodium 18 370 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.034 0.076 Refried beans
Vitamin B2 0.052 0.079 Refried beans
Vitamin B3 0.286 0.367 Refried beans
Vitamin B5 0.056 0.189 Refried beans
Vitamin B6 0.037 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 9 11 Refried beans
Trans Fat 0.016 Pumpkin seed
Saturated Fat 3.67 0.631 Refried beans
Monounsaturated Fat 6.032 0.601 Pumpkin seed
Polyunsaturated fat 8.844 0.543 Pumpkin seed
Tryptophan 0.326 0.065 Pumpkin seed
Threonine 0.683 0.231 Pumpkin seed
Isoleucine 0.956 0.242 Pumpkin seed
Leucine 1.572 0.438 Pumpkin seed
Lysine 1.386 0.377 Pumpkin seed
Methionine 0.417 0.083 Pumpkin seed
Phenylalanine 0.924 0.297 Pumpkin seed
Valine 1.491 0.287 Pumpkin seed
Histidine 0.515 153 Refried beans
Fructose 0 Refried beans

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.