Pumpkin seeds vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and refried beans?

Refried beans have less zinc, copper, fiber, magnesium, protein, fats, iron, and potassium than pumpkin seeds.
Pumpkin seeds' daily need coverage for zinc is 88% higher.
Pumpkin seeds have 10 times more fats than refried beans. Pumpkin seeds have 19.4g of fats, while refried beans have 2.01g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Refried beans

Contains more MagnesiumMagnesium	+648.6%
Contains more CalciumCalcium	+89.7%
Contains more PotassiumPotassium	+188.1%
Contains more IronIron	+129.9%
Contains more CopperCopper	+434.9%
Contains more ZincZinc	+1675.9%
Contains less SodiumSodium	-95.1%
Contains more ManganeseManganese	+71.6%

Contains more SeleniumSelenium

+∞%

~equal in Phosphorus ~92mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Refried beans

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin CVitamin C	+1900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+123.5%
Contains more Vitamin B2Vitamin B2	+51.9%
Contains more Vitamin B3Vitamin B3	+28.3%
Contains more Vitamin B5Vitamin B5	+237.5%
Contains more Vitamin B6Vitamin B6	+178.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+22.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.58mg	88%
Copper	0.69mg	0.129mg	62%
Fiber	18.4g	3.7g	59%
Polyunsaturated fat	8.844g	0.543g	55%
Magnesium	262mg	35mg	54%
Protein	18.55g	4.98g	27%
Fats	19.4g	2.01g	27%
Iron	3.31mg	1.44mg	23%
Histidine	0.515mg	153mg	22%
Calories	446kcal	90kcal	18%
Potassium	919mg	319mg	18%
Sodium	18mg	370mg	15%
Saturated fat	3.67g	0.631g	14%
Monounsaturated fat	6.032g	0.601g	14%
Carbs	53.75g	13.55g	13%
Selenium		5.8µg	11%
Omega-3 (ALA)		0.169g	11%
Manganese	0.496mg	0.289mg	9%
Vitamin C	0.3mg	6mg	6%
Vitamin B6	0.037mg	0.103mg	5%
Vitamin B1	0.034mg	0.076mg	4%
Choline		21.2mg	4%
Calcium	55mg	29mg	3%
Starch		7.43g	3%
Vitamin B5	0.056mg	0.189mg	3%
Vitamin B2	0.052mg	0.079mg	2%
Vitamin K		2.1µg	2%
Omega-6 (Linoleic acid)		0.36g	2%
Vitamin E		0.09mg	1%
Vitamin B3	0.286mg	0.367mg	1%
Folate	9µg	11µg	1%
Protein per 100 calories	4.2g	5.5g	N/A
Calories per 10 g protein	240kcal	181kcal	N/A
Weight per 100 calories	22g	111g	N/A
Unsaturated / Saturated Fat ratio	4.1	1.8	N/A
Net carbs	35.35g	9.85g	N/A
Sugar		0.54g	N/A
Phosphorus	92mg	92mg	0%
Vitamin A	3µg	0µg	0%
Trans fat		0.016g	N/A
Tryptophan	0.326mg	0.065mg	0%
Threonine	0.683mg	0.231mg	0%
Isoleucine	0.956mg	0.242mg	0%
Leucine	1.572mg	0.438mg	0%
Lysine	1.386mg	0.377mg	0%
Methionine	0.417mg	0.083mg	0%
Phenylalanine	0.924mg	0.297mg	0%
Valine	1.491mg	0.287mg	0%
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A