Black Beans (Raw)vsPumpkin and Squash Seeds
Black Beans (Raw) has 341 calories and 22g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Pumpkin and Squash Seeds
Go with Black Beans (Raw) at just 341 kcal per 100g — 39% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 559kcal28% | <0.1kcal |
| Protein | 22g43% | 30g60% | <0.1g |
| Total Fat | 1.4g2% | 49g63% | <0.1g |
| Saturated Fat | 0.37g2% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 11g4% | +52g |
| Dietary Fiber | 16g55% | 6.0g21% | +9.5g |
| Sugars | 2.1g | 1.4g | +0.72g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 2.2mg15% | <0.1mg |
| Vitamin K | 5.6mcg5% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.29mg17% | 0.14mg8% | +0.14mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 58mcg14% | +386mcg |
| Thiamin (B1) | 0.90mg75% | 0.27mg23% | +0.63mg |
| Riboflavin (B2) | 0.19mg15% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 123mg9% | 46mg4% | +77mg |
| Iron | 5.0mg28% | 8.8mg49% | <0.1mg |
| Potassium | 1480mg31% | 809mg17% | +671mg |
| Phosphorus | 352mg28% | 1230mg98% | <0.1mg |
| Magnesium | 171mg41% | 592mg141% | <0.1mg |
| Zinc | 3.6mg33% | 7.8mg71% | <0.1mg |
| Copper | 0.84mg93% | 1.3mg149% | <0.1mg |
| Manganese | 1.1mg46% | 4.5mg197% | <0.1mg |
| Selenium | 3.2mcg6% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 64% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 21.6g), but Black Beans (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 49g. Black Beans (Raw) has less saturated fat (0.366g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0mg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.21mg).
Key Minerals: Notable mineral differences include Manganese (Pumpkin and Squash Seeds: 4.54mg vs 1.06mg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 171mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 352mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 21.6g for Black Beans (Raw).
- Which is lower in calories, Black Beans (Raw) or Pumpkin and Squash Seeds?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 559 kcal.
- Is Black Beans (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Pumpkin and Squash Seeds?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 49g.
- Which has more fiber, Black Beans (Raw) or Pumpkin and Squash Seeds?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 6g.