Kidney Beans vs. Pumpkin Seeds
Nutrition comparison of Kidney 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
kidney beans
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and pumpkin seeds:
- Both pumpkin seeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Kidney bean has 10.1 times less saturated fat than pumpkin seed.
- Pumpkin seed has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6 and folate.
- Pumpkin seed is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) 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 kidney beans are high in calories. Pumpkin seed has 269% more calories than kidney bean - pumpkin seed has 446 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Pumpkin Seeds | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 67% | 46% |
| Fat | 7% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and kidney bean has 61% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both pumpkin seeds and kidney beans are high in dietary fiber. Pumpkin seed has 207% more dietary fiber than kidney bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both pumpkin seeds and kidney beans are high in protein. Pumpkin seed has 128% more protein than kidney bean - pumpkin seed has 18.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 10.1 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and kidney beans contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pumpkin seeds and kidney beans contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and pumpkin seeds contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than pumpkin seed - kidney bean has 5.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6 and folate. Both kidney beans and pumpkin seeds contain significant amounts of thiamin and niacin.
| Kidney Beans | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.034 MG |
| Riboflavin | 0.015 MG | 0.052 MG |
| Niacin | 0.417 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.113 MG | 0.037 MG |
| Folate | 23 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and kidney 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 kidney bean has 58mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 121% more iron than kidney bean - pumpkin seed has 3.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pumpkin seeds and kidney beans are high in potassium. Pumpkin seed has 268% more potassium than kidney bean - pumpkin seed has 919mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.077 G |
| Total | 0.132 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 8.759 G |
| Total | 0.217 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 Kidney Beans or Pumpkin Seeds .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Kidney 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 kidney beans contain more calories in 100 grams?Both pumpkin seeds and kidney beans are high in calories. Pumpkin seed has 270% more calories than kidney bean - pumpkin seed has 446 calories in 100g and kidney bean has 121 calories.
Does pumpkin seeds or kidney beans have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and kidney bean has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does pumpkin seeds or kidney beans contain more calcium?
Both pumpkin seeds and kidney 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 kidney bean has 58mg of calcium.
Does pumpkin seeds or kidney beans contain more iron?
Pumpkin seed is an abundant source of iron and it has 120% more iron than kidney bean - pumpkin seed has 3.3mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does pumpkin seeds or kidney beans contain more potassium?
Both pumpkin seeds and kidney beans are high in potassium. Pumpkin seed has 270% more potassium than kidney bean - pumpkin seed has 919mg of potassium in 100 grams and kidney bean has 250mg of potassium.