White Beans vs. Pumpkin Seeds
Nutrition comparison of White 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
white beans
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and pumpkin seeds:
- Both pumpkin seeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Pumpkin seed is an excellent source of protein.
- White bean has more thiamin, pantothenic acid and folate.
- White bean has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) 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 white beans are high in calories. Pumpkin seed has 291% more calories than white bean - pumpkin seed has 446 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. White beans has a macronutrient ratio of 25:73:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Pumpkin Seeds | |
|---|---|---|
| Protein | 25% | 16% |
| Carbohydrates | 73% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and white bean has 61% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both pumpkin seeds and white beans are high in dietary fiber. Pumpkin seed has 283% more dietary fiber than white bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and pumpkin seeds contain similar amounts of sugar - white bean has 0.29g 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 156% more protein than white bean - pumpkin seed has 18.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and white beans contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Pumpkin seeds and white beans contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than pumpkin seed - white bean has 0.79mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
White beans and pumpkin seeds contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
White bean has more thiamin, pantothenic acid and folate. Both white beans and pumpkin seeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| White Beans | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.096 MG | 0.034 MG |
| Riboflavin | 0.037 MG | 0.052 MG |
| Niacin | 0.113 MG | 0.286 MG |
| Pantothenic acid | 0.185 MG | 0.056 MG |
| Vitamin B6 | 0.075 MG | 0.037 MG |
| Folate | 65 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and white beans are high in calcium. White bean has 33% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both pumpkin seeds and white beans are high in iron. Pumpkin seed has 11% more iron than white bean - pumpkin seed has 3.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both pumpkin seeds and white beans are high in potassium. Pumpkin seed has 102% more potassium than white bean - pumpkin seed has 919mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.077 G |
| Total | 0.056 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than white bean per 100 grams.
| White Beans | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.067 G | 8.759 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
White Beans g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or white beans contain more calories in 100 grams?Both pumpkin seeds and white beans are high in calories. Pumpkin seed has 290% more calories than white bean - pumpkin seed has 446 calories in 100g and white bean has 114 calories.
Does pumpkin seeds or white beans have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and white bean has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does pumpkin seeds or white beans contain more calcium?
Both pumpkin seeds and white beans are high in calcium. White bean has 30% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and white bean has 73mg of calcium.
Does pumpkin seeds or white beans contain more iron?
Both pumpkin seeds and white beans are high in iron. Pumpkin seed has 10% more iron than white bean - pumpkin seed has 3.3mg of iron in 100 grams and white bean has 3mg of iron.
Does pumpkin seeds or white beans contain more potassium?
Both pumpkin seeds and white beans are high in potassium. Pumpkin seed has 100% more potassium than white bean - pumpkin seed has 919mg of potassium in 100 grams and white bean has 454mg of potassium.