Kidney Beans (Raw)vsPumpkin and Squash Seeds
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Pumpkin and Squash Seeds
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 40% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) provides 83mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Kidney 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 Kidney Red | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 559kcal28% | <0.1kcal |
| Protein | 23g45% | 30g60% | <0.1g |
| Total Fat | 1.1g1% | 49g63% | <0.1g |
| Saturated Fat | 0.15g1% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 11g4% | +51g |
| Dietary Fiber | 15g54% | 6.0g21% | +9.2g |
| Sugars | 2.1g | 1.4g | +0.70g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 1.9mg2% | +2.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 2.2mg15% | <0.1mg |
| Vitamin K | 5.6mcg5% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.40mg23% | 0.14mg8% | +0.25mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 58mcg14% | +336mcg |
| Thiamin (B1) | 0.61mg51% | 0.27mg23% | +0.33mg |
| Riboflavin (B2) | 0.21mg17% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 7.0mg0% | +5.0mg |
| Calcium | 83mg6% | 46mg4% | +37mg |
| Iron | 6.7mg37% | 8.8mg49% | <0.1mg |
| Potassium | 1360mg29% | 809mg17% | +551mg |
| Phosphorus | 406mg32% | 1230mg98% | <0.1mg |
| Magnesium | 138mg33% | 592mg141% | <0.1mg |
| Zinc | 2.8mg25% | 7.8mg71% | <0.1mg |
| Copper | 0.70mg78% | 1.3mg149% | <0.1mg |
| Manganese | 1.1mg48% | 4.5mg197% | <0.1mg |
| Selenium | 3.2mcg6% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 66% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 22.5g), but Kidney Beans (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 49g. Kidney Beans (Raw) has less saturated fat (0.154g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.21mg), Folate (Kidney Beans (Raw): 394mcg vs 58mcg).
Key Minerals: Notable mineral differences include Magnesium (Pumpkin and Squash Seeds: 592mg vs 138mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 1.11mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 406mg).
Diet Suitability: Both fit a high-protein diet. Kidney 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, Kidney Beans (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 22.5g for Kidney Beans (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Pumpkin and Squash Seeds?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 559 kcal.
- Is Kidney Beans (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Pumpkin and Squash Seeds?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 49g.
- Which has more fiber, Kidney Beans (Raw) or Pumpkin and Squash Seeds?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 6g.