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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
4%
Minerals Daily Need Coverage Score
53%
103%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 3.579g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 0)
Which food is cheaper?
White beans is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.34g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.