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  6. Bean raw vs. Pumpkin seeds

Bean raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and pumpkin seeds

  • Bean raw has more folate, vitamin B1, phosphorus, vitamin B6, manganese, copper, and iron; however, pumpkin seeds are higher in zinc, fats, and magnesium.
  • Bean raw covers your daily folate needs 129% more than pumpkin seeds.
  • Pumpkin seeds contain 21 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while pumpkin seeds contain 0.034mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Bean raw vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +105.5%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +53.2%
Contains more CopperCopper +29.4%
Contains more PhosphorusPhosphorus +346.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +131.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +48.9%
Contains more ZincZinc +351.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1997.1%
Contains more Vitamin B2Vitamin B2 +307.7%
Contains more Vitamin B3Vitamin B3 +310.5%
Contains more Vitamin B5Vitamin B5 +1301.8%
Contains more Vitamin B6Vitamin B6 +1181.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5733.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Pumpkin seeds DV% diff.
Folate 525µg 9µg 129%
Zinc 2.28mg 10.3mg 73%
Vitamin B1 0.713mg 0.034mg 57%
Polyunsaturated fat 0.407g 8.844g 56%
Selenium 27.9µg 51%
Phosphorus 411mg 92mg 46%
Vitamin B6 0.474mg 0.037mg 34%
Fats 1.23g 19.4g 28%
Manganese 1.148mg 0.496mg 28%
Copper 0.893mg 0.69mg 23%
Iron 5.07mg 3.31mg 22%
Magnesium 176mg 262mg 20%
Saturated fat 0.235g 3.67g 16%
Vitamin B5 0.785mg 0.056mg 15%
Monounsaturated fat 0.229g 6.032g 15%
Potassium 1393mg 919mg 14%
Starch 34.17g 14%
Fiber 15.5g 18.4g 12%
Vitamin B2 0.212mg 0.052mg 12%
Choline 66.2mg 12%
Vitamin C 6.3mg 0.3mg 7%
Protein 21.42g 18.55g 6%
Calcium 113mg 55mg 6%
Vitamin B3 1.174mg 0.286mg 6%
Calories 347kcal 446kcal 5%
Vitamin K 5.6µg 5%
Carbs 62.55g 53.75g 3%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 4.2g N/A
Calories per 10 g protein 162kcal 240kcal N/A
Weight per 100 calories 29g 22g N/A
Unsaturated / Saturated Fat ratio 2.7 4.1 N/A
Net carbs 47.05g 35.35g N/A
Sugar 2.11g N/A
Sodium 12mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.237mg 0.326mg 0%
Threonine 0.81mg 0.683mg 0%
Isoleucine 0.871mg 0.956mg 0%
Leucine 1.558mg 1.572mg 0%
Lysine 1.356mg 1.386mg 0%
Methionine 0.259mg 0.417mg 0%
Phenylalanine 1.095mg 0.924mg 0%
Valine 0.998mg 1.491mg 0%
Histidine 0.556mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +15.5%
Contains more CarbsCarbs +16.4%
Contains more WaterWater +151.8%
Contains more FatsFats +1477.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -93.6%
Contains more Mono. FatMonounsaturated fat +2534.1%
Contains more Poly. FatPolyunsaturated fat +2073%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.