Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Pinto Beans (cooked)
9.0gprotein / 100g143 cal · 0.7g fat · $ · Quality 0.6
Pumpkin Seeds (pepitas) is in a different weight class here, protein-wise: 30.2g per 100g vs Pinto Beans (cooked)'s 9.0g, a 21.2g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Pinto Beans (cooked) wins clearly — $ against Pumpkin Seeds (pepitas)'s $$.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Pinto Beans (cooked)'s 640mg) — 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 Pinto 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) | Pinto Beans (cooked) |
|---|---|---|
| Protein | 30.2g | 9.0g |
| Calories | 559 | 143 |
| Fat | 49.1g | 0.7g |
| Carbs | 10.7g | 26.2g |
| Fiber | 6.0g | 9.0g |
| Quality score | 0.6 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or pinto beans (cooked)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Pinto Beans (cooked)'s 9.0g.
Which is lower in calories?
Pinto Beans (cooked) is lower in calories per 100g, at 143 vs the other's 559.