Kidney Bean vs Pumpkin Seed
Nutrition Comparison per 100g
Kidney Bean 4
vs 6 Pumpkin Seed
Legumes & Soy vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Kidney Bean | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 127kcal | 559kcal | Kidney Bean |
| Protein | 8.7g | 30.2g | Pumpkin Seed |
| Total Fat | 0.5g | 49.1g | Kidney Bean |
| Carbohydrates | 22.8g | 10.7g | Kidney Bean |
| Fiber | 6.4g | 6g | Kidney Bean |
| Sugar | 2.1g | 1.4g | Pumpkin Seed |
| Vitamin C | 1.2mg | 1.9mg | Pumpkin Seed |
| Calcium | 28mg | 46mg | Pumpkin Seed |
| Iron | 2.9mg | 8.8mg | Pumpkin Seed |
| Potassium | 403mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Kidney Bean
Protein: 8.7g Fat: 0.5g Carbs: 22.8g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Kidney Bean vs Pumpkin Seed — Key Takeaway
Kidney Bean has 432 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Kidney Bean is the better source of fiber at 6.4g per 100g.
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