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  6. Pumpkin seeds vs. Refried beans

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

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

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet refried beans are richer in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Pumpkin seeds have 7 times more magnesium than refried beans. Pumpkin seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Phosphorus ~92mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +1900%
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 FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Refried beans 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%
Fats 19.4g 2.01g 27%
Protein 18.55g 4.98g 27%
Iron 3.31mg 1.44mg 23%
Histidine 0.515mg 153mg 22%
Calories 446kcal 90kcal 18%
Potassium 919mg 319mg 18%
Sodium 18mg 370mg 15%
Monounsaturated fat 6.032g 0.601g 14%
Saturated fat 3.67g 0.631g 14%
Carbs 53.75g 13.55g 13%
Selenium 5.8µg 11%
Manganese 0.496mg 0.289mg 9%
Vitamin C 0.3mg 6mg 6%
Vitamin B6 0.037mg 0.103mg 5%
Choline 21.2mg 4%
Vitamin B1 0.034mg 0.076mg 4%
Calcium 55mg 29mg 3%
Starch 7.43g 3%
Vitamin B5 0.056mg 0.189mg 3%
Vitamin K 2.1µg 2%
Vitamin B2 0.052mg 0.079mg 2%
Vitamin B3 0.286mg 0.367mg 1%
Folate 9µg 11µg 1%
Vitamin E 0.09mg 1%
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 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +272.5%
Contains more FatsFats +865.2%
Contains more CarbsCarbs +296.7%
Contains more OtherOther +122.2%
Contains more WaterWater +1627.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +903.7%
Contains more Poly. FatPolyunsaturated fat +1528.7%
Contains less Sat. FatSaturated fat -82.8%

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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 seeds - 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.