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  6. Pumpkin seed vs. White beans

Pumpkin seed vs. White beans — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and White beans

  • Pumpkin seed has more Zinc, Fiber, Magnesium, Copper, and Potassium, while White beans has more Folate, Vitamin B1, and Manganese.
  • Pumpkin seed covers your daily need of Zinc 81% more than White beans.
  • Pumpkin seed contains 40 times more Saturated Fat than White beans. While Pumpkin seed contains 3.67g of Saturated Fat, White beans contains only 0.091g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs White 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
4
:
6
White beans
White beans
Contains more Magnesium +315.9%
Contains more Potassium +63.8%
Contains more Zinc +646.4%
Contains more Copper +140.4%
Contains more Calcium +63.6%
Contains more Iron +11.8%
Contains more Phosphorus +22.8%
Contains less Sodium -66.7%
Contains more Manganese +28.2%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Magnesium +315.9%
Contains more Potassium +63.8%
Contains more Zinc +646.4%
Contains more Copper +140.4%
Contains more Calcium +63.6%
Contains more Iron +11.8%
Contains more Phosphorus +22.8%
Contains less Sodium -66.7%
Contains more Manganese +28.2%

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
4
:
6
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B5 +308.9%
Contains more Vitamin B6 +151.4%
Contains more Folate +800%
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%
White 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% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B5 +308.9%
Contains more Vitamin B6 +151.4%
Contains more Folate +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
White beans
White beans
Contains more Protein +90.6%
Contains more Fats +5442.9%
Contains more Carbs +114.2%
Contains more Other +117.1%
Contains more Water +1301.8%
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +90.6%
Contains more Fats +5442.9%
Contains more Carbs +114.2%
Contains more Other +117.1%
Contains more Water +1301.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +19358.1%
Contains more Polyunsaturated fat +5718.4%
Contains less Saturated Fat -97.5%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +19358.1%
Contains more Polyunsaturated fat +5718.4%
Contains less Saturated Fat -97.5%

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 White beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed White beans Opinion
Net carbs 35.35g 18.79g Pumpkin seed
Protein 18.55g 9.73g Pumpkin seed
Fats 19.4g 0.35g Pumpkin seed
Carbs 53.75g 25.09g Pumpkin seed
Calories 446kcal 139kcal Pumpkin seed
Sugar 0.34g Pumpkin seed
Fiber 18.4g 6.3g Pumpkin seed
Calcium 55mg 90mg White beans
Iron 3.31mg 3.7mg White beans
Magnesium 262mg 63mg Pumpkin seed
Phosphorus 92mg 113mg White beans
Potassium 919mg 561mg Pumpkin seed
Sodium 18mg 6mg White beans
Zinc 10.3mg 1.38mg Pumpkin seed
Copper 0.69mg 0.287mg Pumpkin seed
Manganese 0.496mg 0.636mg White beans
Selenium 1.3µg White beans
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.94mg White beans
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.118mg White beans
Vitamin B2 0.052mg 0.046mg Pumpkin seed
Vitamin B3 0.286mg 0.14mg Pumpkin seed
Vitamin B5 0.056mg 0.229mg White beans
Vitamin B6 0.037mg 0.093mg White beans
Folate 9µg 81µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.326mg 0.115mg Pumpkin seed
Threonine 0.683mg 0.409mg Pumpkin seed
Isoleucine 0.956mg 0.429mg Pumpkin seed
Leucine 1.572mg 0.776mg Pumpkin seed
Lysine 1.386mg 0.668mg Pumpkin seed
Methionine 0.417mg 0.146mg Pumpkin seed
Phenylalanine 0.924mg 0.526mg Pumpkin seed
Valine 1.491mg 0.509mg Pumpkin seed
Histidine 0.515mg 0.271mg Pumpkin seed
Saturated Fat 3.67g 0.091g White beans
Monounsaturated Fat 6.032g 0.031g Pumpkin seed
Polyunsaturated fat 8.844g 0.152g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed White 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
14%
White beans
Minerals Daily Need Coverage Score
103%
Pumpkin seed
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 3.579g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 0)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.34g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.