Pinto Beans vs. Pumpkin Seeds
Nutrition comparison of Pinto Beans and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and pumpkin seeds:
- Both pumpkin seeds and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Pinto bean has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more riboflavin, pantothenic acid and Vitamin B6, however, pinto bean contains more folate.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and pinto beans are high in calories. Pumpkin seed has 291% more calories than pinto bean - pumpkin seed has 446 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Pumpkin Seeds | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 69% | 46% |
| Fat | 7% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pinto bean has 62% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both pumpkin seeds and pinto beans are high in dietary fiber. Pumpkin seed has 235% more dietary fiber than pinto bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto beans and pumpkin seeds contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 165% more protein than pinto bean - pumpkin seed has 18.6g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and pinto beans contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Pumpkin seeds and pinto beans contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, pantothenic acid and Vitamin B6, however, pinto bean contains more folate. Both pinto beans and pumpkin seeds contain significant amounts of thiamin and niacin.
| Pinto Beans | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.034 MG |
| Riboflavin | 0.019 MG | 0.052 MG |
| Niacin | 0.272 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | 24 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and pinto beans are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 149% more iron than pinto bean - pumpkin seed has 3.3mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both pumpkin seeds and pinto beans are high in potassium. Pumpkin seed has 235% more potassium than pinto bean - pumpkin seed has 919mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pinto Beans | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.077 G |
| Total | 0.158 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.115 G | 8.759 G |
| Total | 0.115 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pinto Beans g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or pinto beans contain more calories in 100 grams?Both pumpkin seeds and pinto beans are high in calories. Pumpkin seed has 290% more calories than pinto bean - pumpkin seed has 446 calories in 100g and pinto bean has 114 calories.
Does pumpkin seeds or pinto beans have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pinto bean has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does pumpkin seeds or pinto beans contain more calcium?
Both pumpkin seeds and pinto beans are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does pumpkin seeds or pinto beans contain more iron?
Pumpkin seed is an abundant source of iron and it has 150% more iron than pinto bean - pumpkin seed has 3.3mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does pumpkin seeds or pinto beans contain more potassium?
Both pumpkin seeds and pinto beans are high in potassium. Pumpkin seed has 240% more potassium than pinto bean - pumpkin seed has 919mg of potassium in 100 grams and pinto bean has 274mg of potassium.