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  6. White beans vs. Pumpkin seeds

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

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Summary of differences between white beans and pumpkin seeds

  • White beans has more folate, vitamin B1, and manganese, while pumpkin seeds have more zinc, fiber, magnesium, copper, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 81% more than white beans.
  • White beans contains 9 times more folate than pumpkin seeds. While white beans contains 81µg of folate, pumpkin seeds contain only 9µg.
  • The amount of saturated fat in white beans is lower.

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

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 CalciumCalcium +63.6%
Contains more IronIron +11.8%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +28.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +315.9%
Contains more PotassiumPotassium +63.8%
Contains more CopperCopper +140.4%
Contains more ZincZinc +646.4%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +247.1%
Contains more Vitamin B5Vitamin B5 +308.9%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +104.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Pumpkin seeds DV% diff.
Zinc 1.38mg 10.3mg 81%
Polyunsaturated fat 0.152g 8.844g 58%
Fiber 6.3g 18.4g 48%
Magnesium 63mg 262mg 47%
Copper 0.287mg 0.69mg 45%
Fats 0.35g 19.4g 29%
Folate 81µg 9µg 18%
Protein 9.73g 18.55g 18%
Saturated fat 0.091g 3.67g 16%
Calories 139kcal 446kcal 15%
Monounsaturated fat 0.031g 6.032g 15%
Potassium 561mg 919mg 11%
Carbs 25.09g 53.75g 10%
Vitamin B1 0.118mg 0.034mg 7%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Manganese 0.636mg 0.496mg 6%
Iron 3.7mg 3.31mg 5%
Calcium 90mg 55mg 4%
Vitamin B6 0.093mg 0.037mg 4%
Vitamin B5 0.229mg 0.056mg 3%
Vitamin K 3.5µg 3%
Phosphorus 113mg 92mg 3%
Selenium 1.3µg 2%
Vitamin B3 0.14mg 0.286mg 1%
Sodium 6mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.79g 35.35g N/A
Sugar 0.34g N/A
Vitamin A 0µg 3µg 0%
Vitamin B2 0.046mg 0.052mg 0%
Tryptophan 0.115mg 0.326mg 0%
Threonine 0.409mg 0.683mg 0%
Isoleucine 0.429mg 0.956mg 0%
Leucine 0.776mg 1.572mg 0%
Lysine 0.668mg 1.386mg 0%
Methionine 0.146mg 0.417mg 0%
Phenylalanine 0.526mg 0.924mg 0%
Valine 0.509mg 1.491mg 0%
Histidine 0.271mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +1301.8%
Contains more ProteinProtein +90.6%
Contains more FatsFats +5442.9%
Contains more CarbsCarbs +114.2%
Contains more OtherOther +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -97.5%
Contains more Mono. FatMonounsaturated fat +19358.1%
Contains more Poly. FatPolyunsaturated fat +5718.4%

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