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  6. Pumpkin seed vs. Refried beans

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
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.
Pumpkin seed
Pumpkin seed
8
:
1
Refried beans
Refried beans
Contains more Calcium +89.7%
Contains more Iron +129.9%
Contains more Magnesium +648.6%
Contains more Potassium +188.1%
Contains less Sodium -95.1%
Contains more Zinc +1675.9%
Contains more Copper +434.9%
Contains more Manganese +71.6%
Equal in Phosphorus - 92
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +89.7%
Contains more Iron +129.9%
Contains more Magnesium +648.6%
Contains more Potassium +188.1%
Contains less Sodium -95.1%
Contains more Zinc +1675.9%
Contains more Copper +434.9%
Contains more 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.
Pumpkin seed
Pumpkin seed
1
:
9
Refried beans
Refried beans
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%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Refried beans
Refried beans
Contains more Protein +272.5%
Contains more Fats +865.2%
Contains more Carbs +296.7%
Contains more Other +122.2%
Contains more Water +1627.8%
Pumpkin seed
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +272.5%
Contains more Fats +865.2%
Contains more Carbs +296.7%
Contains more Other +122.2%
Contains more Water +1627.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +903.7%
Contains more Polyunsaturated fat +1528.7%
Contains less Saturated Fat -82.8%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +903.7%
Contains more Polyunsaturated fat +1528.7%
Contains less 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.
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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Refried beans Opinion
Net carbs 35.35g 9.85g Pumpkin seed
Protein 18.55g 4.98g Pumpkin seed
Fats 19.4g 2.01g Pumpkin seed
Carbs 53.75g 13.55g Pumpkin seed
Calories 446kcal 90kcal Pumpkin seed
Starch 7.43g Refried beans
Sugar 0.54g Pumpkin seed
Fiber 18.4g 3.7g Pumpkin seed
Calcium 55mg 29mg Pumpkin seed
Iron 3.31mg 1.44mg Pumpkin seed
Magnesium 262mg 35mg Pumpkin seed
Phosphorus 92mg 92mg
Potassium 919mg 319mg Pumpkin seed
Sodium 18mg 370mg Pumpkin seed
Zinc 10.3mg 0.58mg Pumpkin seed
Copper 0.69mg 0.129mg Pumpkin seed
Manganese 0.496mg 0.289mg Pumpkin seed
Selenium 5.8µg Refried beans
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.09mg Refried beans
Vitamin C 0.3mg 6mg Refried beans
Vitamin B1 0.034mg 0.076mg Refried beans
Vitamin B2 0.052mg 0.079mg Refried beans
Vitamin B3 0.286mg 0.367mg Refried beans
Vitamin B5 0.056mg 0.189mg Refried beans
Vitamin B6 0.037mg 0.103mg Refried beans
Folate 9µg 11µg Refried beans
Vitamin K 2.1µg Refried beans
Tryptophan 0.326mg 0.065mg Pumpkin seed
Threonine 0.683mg 0.231mg Pumpkin seed
Isoleucine 0.956mg 0.242mg Pumpkin seed
Leucine 1.572mg 0.438mg Pumpkin seed
Lysine 1.386mg 0.377mg Pumpkin seed
Methionine 0.417mg 0.083mg Pumpkin seed
Phenylalanine 0.924mg 0.297mg Pumpkin seed
Valine 1.491mg 0.287mg Pumpkin seed
Histidine 0.515mg 153mg Refried beans
Trans Fat 0.016g Pumpkin seed
Saturated Fat 3.67g 0.631g Refried beans
Monounsaturated Fat 6.032g 0.601g Pumpkin seed
Polyunsaturated fat 8.844g 0.543g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seed
10%
Refried beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
33%
Refried beans

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)

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 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.