Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
This isn't close. Pumpkin Seeds (pepitas) packs 30.2g of protein per 100g against Black Beans (cooked)'s 8.9g — a 21.3g gap driven mostly by how concentrated or diluted each food naturally is.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Black Beans (cooked) is the more budget-friendly pick ($ vs $$ for Pumpkin Seeds (pepitas)), worth weighing if cost matters more than the other differences here.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Black Beans (cooked)'s 620mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Pumpkin Seeds (pepitas) wins clearly. Choose Black Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Pumpkin Seeds (pepitas) | Black Beans (cooked) |
|---|---|---|
| Protein | 30.2g | 8.9g |
| Calories | 559 | 132 |
| Fat | 49.1g | 0.5g |
| Carbs | 10.7g | 23.7g |
| Fiber | 6.0g | 8.7g |
| Quality score | 0.6 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or black beans (cooked)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Black Beans (cooked)'s 8.9g.
Which is lower in calories?
Black Beans (cooked) is lower in calories per 100g, at 132 vs the other's 559.