Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Pumpkin seeds

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

Compare

Summary of differences between White beans and Pumpkin seeds

  • White beans has more Folate, Vitamin B1, and Manganese, while Pumpkin seeds has more Zinc, Fiber, Magnesium, Copper, and Potassium.
  • Pumpkin seeds covers your daily need of 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% 3.7% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Pumpkin seeds
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 White beans Pumpkin seeds Opinion
Calories 139kcal 446kcal Pumpkin seeds
Protein 9.73g 18.55g Pumpkin seeds
Fats 0.35g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 18.79g 35.35g Pumpkin seeds
Carbs 25.09g 53.75g Pumpkin seeds
Magnesium 63mg 262mg Pumpkin seeds
Calcium 90mg 55mg White beans
Potassium 561mg 919mg Pumpkin seeds
Iron 3.7mg 3.31mg White beans
Sugar 0.34g Pumpkin seeds
Fiber 6.3g 18.4g Pumpkin seeds
Copper 0.287mg 0.69mg Pumpkin seeds
Zinc 1.38mg 10.3mg Pumpkin seeds
Phosphorus 113mg 92mg White beans
Sodium 6mg 18mg White beans
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.94mg White beans
Manganese 0.636mg 0.496mg White beans
Selenium 1.3µg White beans
Vitamin B1 0.118mg 0.034mg White beans
Vitamin B2 0.046mg 0.052mg Pumpkin seeds
Vitamin B3 0.14mg 0.286mg Pumpkin seeds
Vitamin B5 0.229mg 0.056mg White beans
Vitamin B6 0.093mg 0.037mg White beans
Vitamin K 3.5µg White beans
Folate 81µg 9µg White beans
Choline 35.1mg White beans
Saturated Fat 0.091g 3.67g White beans
Monounsaturated Fat 0.031g 6.032g Pumpkin seeds
Polyunsaturated fat 0.152g 8.844g Pumpkin seeds
Tryptophan 0.115mg 0.326mg Pumpkin seeds
Threonine 0.409mg 0.683mg Pumpkin seeds
Isoleucine 0.429mg 0.956mg Pumpkin seeds
Leucine 0.776mg 1.572mg Pumpkin seeds
Lysine 0.668mg 1.386mg Pumpkin seeds
Methionine 0.146mg 0.417mg Pumpkin seeds
Phenylalanine 0.526mg 0.924mg Pumpkin seeds
Valine 0.509mg 1.491mg Pumpkin seeds
Histidine 0.271mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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
14%
White beans
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
53%
White beans
103%
Pumpkin seeds

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 seeds
Pumpkin seeds 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. 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.