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  6. Refried beans vs. Pumpkin seeds

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

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

  • Refried beans are richer in vitamin C, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Refried beans have 21 times more sodium than pumpkin seeds. Refried beans have 370mg of sodium, while pumpkin seeds have 18mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Refried beans vs Pumpkin seeds 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more SeleniumSelenium +∞%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
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%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Pumpkin seeds
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 Refried beans Pumpkin seeds DV% diff.
Zinc 0.58mg 10.3mg 88%
Copper 0.129mg 0.69mg 62%
Fiber 3.7g 18.4g 59%
Polyunsaturated fat 0.543g 8.844g 55%
Magnesium 35mg 262mg 54%
Fats 2.01g 19.4g 27%
Protein 4.98g 18.55g 27%
Iron 1.44mg 3.31mg 23%
Histidine 153mg 0.515mg 22%
Calories 90kcal 446kcal 18%
Potassium 319mg 919mg 18%
Sodium 370mg 18mg 15%
Monounsaturated fat 0.601g 6.032g 14%
Saturated fat 0.631g 3.67g 14%
Carbs 13.55g 53.75g 13%
Selenium 5.8µg 11%
Manganese 0.289mg 0.496mg 9%
Vitamin C 6mg 0.3mg 6%
Vitamin B6 0.103mg 0.037mg 5%
Choline 21.2mg 4%
Vitamin B1 0.076mg 0.034mg 4%
Calcium 29mg 55mg 3%
Starch 7.43g 3%
Vitamin B5 0.189mg 0.056mg 3%
Vitamin K 2.1µg 2%
Vitamin B2 0.079mg 0.052mg 2%
Vitamin B3 0.367mg 0.286mg 1%
Folate 11µg 9µg 1%
Vitamin E 0.09mg 1%
Net carbs 9.85g 35.35g N/A
Sugar 0.54g N/A
Phosphorus 92mg 92mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.326mg 0%
Threonine 0.231mg 0.683mg 0%
Isoleucine 0.242mg 0.956mg 0%
Leucine 0.438mg 1.572mg 0%
Lysine 0.377mg 1.386mg 0%
Methionine 0.083mg 0.417mg 0%
Phenylalanine 0.297mg 0.924mg 0%
Valine 0.287mg 1.491mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
33%
Refried beans
103%
Pumpkin seeds

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 seeds
Pumpkin seeds is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 352mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.