Black Beans vs. Pumpkin Seeds
Nutrition comparison of Black 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
black beans
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pumpkin seeds:
- Both pumpkin seeds and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin, pantothenic acid and folate.
- Black bean has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, 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
Pumpkin seed is high in calories and black bean has 80% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pumpkin Seeds | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 71% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and black bean has 69% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and black beans are high in dietary fiber. Pumpkin seed has 167% more dietary fiber than black bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and pumpkin seeds contain similar amounts of sugar - black bean has 0.23g 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 208% more protein than black bean - pumpkin seed has 18.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 800% more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pumpkin seeds and black beans contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than pumpkin seed - black bean has 0.62mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Black beans and pumpkin seeds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, riboflavin, pantothenic acid and folate. Both black beans and pumpkin seeds contain significant amounts of niacin and Vitamin B6.
| Black Beans | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.034 MG |
| Riboflavin | 0.12 MG | 0.052 MG |
| Niacin | 0.62 MG | 0.286 MG |
| Pantothenic acid | 0.184 MG | 0.056 MG |
| Vitamin B6 | 0.055 MG | 0.037 MG |
| Folate | 61 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 57% more calcium than black bean - pumpkin seed has 55mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 74% more iron than black bean - pumpkin seed has 3.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pumpkin seeds and black beans are high in potassium. Pumpkin seed has 198% more potassium than black bean - pumpkin seed has 919mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.077 G |
| Total | 0.057 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than black bean per 100 grams.
| Black Beans | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.068 G | 8.759 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Black Beans g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 black beans contain more calories in 100 grams?Pumpkin seed is high in calories and black bean has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and black bean has 91 calories.
Does pumpkin seeds or black beans have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and black bean has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pumpkin seeds or black beans contain more iron?
Pumpkin seed is an abundant source of iron and it has 70% more iron than black bean - pumpkin seed has 3.3mg of iron in 100 grams and black bean has 1.9mg of iron.
Does pumpkin seeds or black beans contain more potassium?
Both pumpkin seeds and black beans are high in potassium. Pumpkin seed has 200% more potassium than black bean - pumpkin seed has 919mg of potassium in 100 grams and black bean has 308mg of potassium.