Side-by-Side Comparison

Black Beans (Cooked) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-76%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 559 kcal, 427 kcal less).

Higher Protein

+241%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 8.9 g in Black Beans (Cooked) (+21.4 g, +241%).

Higher Dietary Fiber

+45%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+2.7 g, +45%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Black Beans (Cooked) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

132 kcal7% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 132 kcal in Black Beans (Cooked) (+427 kcal, +323%).

ProteinPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

8.9 g18% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 8.9 g in Black Beans (Cooked) (+21.4 g, +241%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Black Beans (Cooked) provides 23.7 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+13.0 g, +121%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Black Beans (Cooked) provides 8.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+2.7 g, +45%).

Total FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.54 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.54 g in Black Beans (Cooked) (+48.5 g, +8983%).

Total SugarsPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.32 g1% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.32 g in Black Beans (Cooked) (+1.1 g, +337%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.15 mg in Black Beans (Cooked) (+2.0 mg, +1353%).

Vitamin KPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

2.8 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.8 µg in Black Beans (Cooked) (+4.5 µg, +161%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Black Beans (Cooked) provides 149 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+91 µg, +157%).

Thiamin (Vitamin B1)Similar

Black Beans (Cooked)

0.24 mg20% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.24 mg).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.51 mg3% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.51 mg in Black Beans (Cooked) (+4.5 mg, +888%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.24 mg5% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.24 mg in Black Beans (Cooked) (+0.51 mg, +210%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Black Beans (Cooked) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

355 mg8% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 355 mg in Black Beans (Cooked) (+454 mg, +128%).

CalciumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

27.0 mg2% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 27.0 mg in Black Beans (Cooked) (+19.0 mg, +70%).

IronPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

2.1 mg12% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.1 mg in Black Beans (Cooked) (+6.7 mg, +320%).

MagnesiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

60.0 mg14% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 60.0 mg in Black Beans (Cooked) (+532 mg, +887%).

PhosphorusPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

140 mg11% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 140 mg in Black Beans (Cooked) (+1,093 mg, +781%).

ZincPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

1.1 mg10% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 1.1 mg in Black Beans (Cooked) (+6.7 mg, +597%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.09 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.09 g in Black Beans (Cooked) (+8.6 g, +9522%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Black Beans (Cooked) provides 227 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+171 kcal, +306%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Black Beans (Cooked) provides 15.2 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+12.2 g, +404%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Pumpkin Seeds (Pepitas)

1.1 g

Black Beans (Cooked) provides 40.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+39.7 g, +3708%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Black Beans (Cooked) provides 15.0 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+14.4 g, +2394%).

Total FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.93 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.93 g in Black Beans (Cooked) (+4.0 g, +428%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Pumpkin Seeds (Pepitas)

0.14 g

Black Beans (Cooked) provides 0.55 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.41 g, +293%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.26 mg2% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.26 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Black Beans (Cooked) provides 4.8 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+4.1 µg, +560%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Black Beans (Cooked) provides 256 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+250 µg, +4319%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +1437%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Black Beans (Cooked) provides 0.87 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.37 mg, +74%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.34 mg, +455%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.01 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Black Beans (Cooked) provides 1.7 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.0 mg, +146%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Black Beans (Cooked) provides 611 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+530 mg, +655%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Black Beans (Cooked) provides 46.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+41.8 mg, +910%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Black Beans (Cooked) provides 3.6 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +310%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Black Beans (Cooked) provides 103 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+44.0 mg, +74%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Black Beans (Cooked) provides 241 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+117 mg, +95%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Black Beans (Cooked) provides 1.9 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +147%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.15 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.15 g in Black Beans (Cooked) (+0.71 g, +459%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Black Beans (Cooked) provides 6.7 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+1.3 g, +24%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Black Beans (Cooked) provides 18.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+16.1 g, +835%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Black Beans (Cooked) provides 6.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+5.5 g, +512%).

Total FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.41 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.41 g in Black Beans (Cooked) (+8.4 g, +2051%).

Total SugarsSimilar

Black Beans (Cooked)

0.24 g

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of total sugars (0.24 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Black Beans (Cooked) (+0.28 mg, +244%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Black Beans (Cooked) provides 2.1 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+0.8 µg, +62%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Black Beans (Cooked) provides 113 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+103 µg, +985%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.38 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.38 mg in Black Beans (Cooked) (+0.51 mg, +134%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.18 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.76 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.76 mg in Black Beans (Cooked) (+0.50 mg, +66%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Black Beans (Cooked) provides 270 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+124 mg, +85%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+12.2 mg, +148%).

IronSimilar

Black Beans (Cooked)

1.6 mg9% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of iron (1.6 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

45.6 mg11% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 45.6 mg in Black Beans (Cooked) (+61.0 mg, +134%).

PhosphorusPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

106 mg9% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 106 mg in Black Beans (Cooked) (+116 mg, +109%).

ZincPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.85 mg8% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.85 mg in Black Beans (Cooked) (+0.55 mg, +65%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.07 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.07 g in Black Beans (Cooked) (+1.5 g, +2179%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Black Beans (Cooked) provides 20.1 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+3.8 g, +23%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Black Beans (Cooked) provides 53.8 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+48.0 g, +831%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Black Beans (Cooked) provides 19.7 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+16.5 g, +510%).

Total FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

1.2 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.2 g in Black Beans (Cooked) (+25.3 g, +2061%).

Total SugarsSimilar

Black Beans (Cooked)

0.73 g1% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of total sugars (0.73 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.34 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.34 mg in Black Beans (Cooked) (+0.84 mg, +246%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Black Beans (Cooked) provides 6.4 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+2.4 µg, +61%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Black Beans (Cooked) provides 338 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+307 µg, +980%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Black Beans (Cooked) provides 0.55 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +276%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.1 mg in Black Beans (Cooked) (+1.5 mg, +135%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Black Beans (Cooked) provides 0.55 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +36%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.16 mg vs 0.08 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

2.3 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 2.3 mg in Black Beans (Cooked) (+1.5 mg, +67%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Black Beans (Cooked) provides 806 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+369 mg, +84%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Black Beans (Cooked) provides 61.3 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+36.4 mg, +147%).

IronSimilar

Black Beans (Cooked)

4.8 mg26% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Both Black Beans (Cooked) and Pumpkin Seeds (Pepitas) provide similar amounts of iron (4.8 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

136 mg32% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 136 mg in Black Beans (Cooked) (+183 mg, +135%).

PhosphorusPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

318 mg25% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 318 mg in Black Beans (Cooked) (+348 mg, +110%).

ZincPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

2.5 mg23% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.5 mg in Black Beans (Cooked) (+1.7 mg, +66%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Black Beans (Cooked)

0.20 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.20 g in Black Beans (Cooked) (+4.5 g, +2189%).

Black Beans (Cooked) vs Pumpkin Seeds (Pepitas)

Black Beans (Cooked)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary