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.
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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
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Calcium
+89.7%
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Iron
+129.9%
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Magnesium
+648.6%
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Potassium
+188.1%
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Sodium
-95.1%
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Zinc
+1675.9%
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Copper
+434.9%
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Manganese
+71.6%
Equal in Phosphorus - 92
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Calcium
+89.7%
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Iron
+129.9%
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Magnesium
+648.6%
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Potassium
+188.1%
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Sodium
-95.1%
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Zinc
+1675.9%
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Copper
+434.9%
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Manganese
+71.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin A
+∞%
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Vitamin C
+1900%
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Vitamin B1
+123.5%
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Vitamin B2
+51.9%
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Vitamin B3
+28.3%
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Vitamin B5
+237.5%
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Vitamin B6
+178.4%
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Folate
+22.2%
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Vitamin A
+∞%
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Vitamin C
+1900%
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Vitamin B1
+123.5%
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Vitamin B2
+51.9%
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Vitamin B3
+28.3%
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Vitamin B5
+237.5%
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Vitamin B6
+178.4%
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Folate
+22.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+272.5%
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Fats
+865.2%
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Carbs
+296.7%
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Other
+122.2%
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Water
+1627.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
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Protein
+272.5%
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Fats
+865.2%
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Carbs
+296.7%
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Other
+122.2%
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Water
+1627.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+903.7%
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Polyunsaturated fat
+1528.7%
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Saturated Fat
-82.8%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.631 g
Monounsaturated Fat:
0.601 g
Polyunsaturated fat:
0.543 g
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Monounsaturated Fat
+903.7%
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Polyunsaturated fat
+1528.7%
Contains
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Saturated Fat
-82.8%
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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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 Sugar |
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Lower in Sodium |
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Rich in minerals |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.35g | 9.85g |
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Protein | 18.55g | 4.98g |
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Fats | 19.4g | 2.01g |
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Carbs | 53.75g | 13.55g |
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Calories | 446kcal | 90kcal |
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Starch | 7.43g |
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Sugar | 0.54g |
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Fiber | 18.4g | 3.7g |
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Calcium | 55mg | 29mg |
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Iron | 3.31mg | 1.44mg |
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Magnesium | 262mg | 35mg |
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Phosphorus | 92mg | 92mg | |
Potassium | 919mg | 319mg |
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Sodium | 18mg | 370mg |
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Zinc | 10.3mg | 0.58mg |
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Copper | 0.69mg | 0.129mg |
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Manganese | 0.496mg | 0.289mg |
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Selenium | 5.8µg |
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Vitamin A | 62IU | 0IU |
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Vitamin A RAE | 3µg | 0µg |
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Vitamin E | 0.09mg |
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Vitamin C | 0.3mg | 6mg |
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Vitamin B1 | 0.034mg | 0.076mg |
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Vitamin B2 | 0.052mg | 0.079mg |
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Vitamin B3 | 0.286mg | 0.367mg |
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Vitamin B5 | 0.056mg | 0.189mg |
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Vitamin B6 | 0.037mg | 0.103mg |
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Folate | 9µg | 11µg |
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Vitamin K | 2.1µg |
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Tryptophan | 0.326mg | 0.065mg |
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Threonine | 0.683mg | 0.231mg |
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Isoleucine | 0.956mg | 0.242mg |
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Leucine | 1.572mg | 0.438mg |
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Lysine | 1.386mg | 0.377mg |
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Methionine | 0.417mg | 0.083mg |
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Phenylalanine | 0.924mg | 0.297mg |
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Valine | 1.491mg | 0.287mg |
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Histidine | 0.515mg | 153mg |
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Trans Fat | 0.016g |
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Saturated Fat | 3.67g | 0.631g |
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Monounsaturated Fat | 6.032g | 0.601g |
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Polyunsaturated fat | 8.844g | 0.543g |
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Omega-6 - Eicosadienoic acid | 0.008g |
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Omega-6 - Linoleic acid | 0.36g |
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Omega-3 - ALA | 0.169g |
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Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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%

10%

Minerals Daily Need Coverage Score
103%

33%

Comparison summary
Which food is lower in Saturated Fat?

Refried beans is lower in Saturated Fat (difference - 3.039g)
Which food is lower in glycemic index?

Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?

Refried beans is cheaper (difference - $2.2)
Which food is richer in vitamins?

Refried beans is relatively richer in vitamins
Which food is lower in Sugar?

Pumpkin seed is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?

Pumpkin seed contains less Sodium (difference - 352mg)
Which food is richer in minerals?

Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)