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.
Detailed nutritional comparison of pinto beans and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pinto Beans src
Image of Pumpkin Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pinto Beans or Pumpkin Seeds .

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) .

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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.