Pumpkin Seeds vs White Beans: Which Is Healthier?

Although pumpkin seeds and white beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pumpkin seeds belong to the nuts and seeds group, white beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares pumpkin seeds and white beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pumpkin seeds and white beans compare specifically.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.

In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Pumpkin Seeds vs White Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pumpkin seeds vs white beans.

This comparison will start by comparing the caloric value of pumpkin seeds and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pumpkin Seeds vs White Beans Calories

Comparing white beans vs pumpkin seeds for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 559 calories per 100 grams of pumpkin seeds.

However, both pumpkin seeds and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pumpkin Seeds vs White Beans Protein

Legumes and most legume products, including pumpkin seeds and white beans, are important sources of plant-based protein.

Pumpkin Seeds offers around 23% more protein than white beans.

Pumpkin Seeds has 30.2 grams of protein per 100 grams, while white beans have 23.4 grams of protein per 100 grams.

Pumpkin Seeds vs White Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pumpkin seeds and white beans.

The total amount of carbohydrates is around 82% higher in white beans than in pumpkin seeds. They have 60.3 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

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There’s less sugar in pumpkin seeds than in white beans, 33% precisely.

One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of white beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in pumpkin seeds and white beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, white beans are a better source of fiber than pumpkin seeds which offer 1.7 grams per portion.

Pumpkin Seeds vs White Beans Fats

Fats in pumpkin seeds and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pumpkin seeds and white beans:

• Pumpkin Seeds: 49 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 98% lower in saturated fats.

White Beans and pumpkin seeds contain 0.2 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs White Beans Vitamins Content

This section will discuss the vitamin content of pumpkin seeds and white beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pumpkin Seeds has a higher amount of vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Pumpkin Seeds and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pumpkin seeds and white beans contain side by side, so you can easily compare them.

Pumpkin Seeds vs White Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pumpkin seeds and white beans comparison focuses on their mineral content.

Pumpkin Seeds is a better source of calcium, fluoride, iron, potassium, selenium, and sodium than white beans.

On the other hand, white beans are a higher amount of copper, magnesium, manganese, phosphorus, and zinc.

Check out the table below to learn how pumpkin seeds and white beans compare when it comes to mineral content.

The Final Word

Pumpkin Seeds and white beans are highly nutritious and a great addition to a plant-based diet.

Both pumpkin seeds and white beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.