Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
This isn't close. Pumpkin Seeds (pepitas) packs 30.2g of protein per 100g against Kidney Beans (cooked)'s 8.7g — a 21.5g gap driven mostly by how concentrated or diluted each food naturally is.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Kidney Beans (cooked) is the more budget-friendly pick ($ vs $$ 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 Kidney Beans (cooked)'s 600mg) — 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 Kidney 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) | Kidney Beans (cooked) |
|---|---|---|
| Protein | 30.2g | 8.7g |
| Calories | 559 | 127 |
| Fat | 49.1g | 0.5g |
| Carbs | 10.7g | 22.8g |
| Fiber | 6.0g | 6.4g |
| Quality score | 0.6 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or kidney beans (cooked)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Kidney Beans (cooked)'s 8.7g.
Which is lower in calories?
Kidney Beans (cooked) is lower in calories per 100g, at 127 vs the other's 559.