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  6. Beans vs. Pumpkin pie

Beans vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on the differences between beans and pumpkin pie

  • Beans are higher in fiber, zinc, and copper, yet pumpkin pie is higher in vitamin A, vitamin B12, vitamin K, and iron.
  • Pumpkin pie covers your daily vitamin A needs 67% more than beans.
  • Beans contain 4 times more zinc than pumpkin pie. While beans contain 1.4mg of zinc, pumpkin pie contains only 0.39mg.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Pie, pumpkin, commercially prepared.

Infographic

Beans vs Pumpkin pie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +77.2%
Contains more CopperCopper +39.2%
Contains more ZincZinc +259%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +28%
Contains more IronIron +210.3%
Contains more SeleniumSelenium +20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin AVitamin A +8860%
Contains more Vitamin EVitamin E +406.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1550%
Contains more CholineCholine +21.8%
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Beans Pumpkin pie DV% diff.
Vitamin A 5µg 448µg 49%
Vitamin B12 0µg 0.35µg 15%
Fiber 5.5g 1.8g 15%
Fats 0.4g 9.75g 14%
Polyunsaturated fat 0.172g 1.77g 11%
Monounsaturated fat 0.035g 4.6g 11%
Sodium 1mg 239mg 10%
Vitamin K 0.8µg 13.2µg 10%
Manganese 0.227mg 10%
Zinc 1.4mg 0.39mg 9%
Cholesterol 0mg 26mg 9%
Saturated fat 0.103g 1.988g 9%
Vitamin B5 0.452mg 9%
Iron 0.29mg 0.9mg 8%
Calories 105kcal 243kcal 7%
Copper 0.206mg 0.148mg 6%
Vitamin B2 0.06mg 0.124mg 5%
Carbs 20.49g 34.83g 5%
Vitamin B6 0.13mg 0.063mg 5%
Vitamin B3 0.43mg 1.107mg 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Potassium 296mg 167mg 4%
Vitamin E 0.15mg 0.76mg 4%
Magnesium 32mg 14mg 4%
Phosphorus 104mg 81mg 3%
Vitamin C 3.1mg 0mg 3%
Selenium 4.5µg 5.4µg 2%
Protein 4.8g 3.9g 2%
Vitamin B1 0.15mg 0.177mg 2%
Choline 30.8mg 37.5mg 1%
Vitamin D 0µg 0.1µg 1%
Folate 24µg 26µg 1%
Calcium 50mg 64mg 1%
Net carbs 14.99g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 7.78g 18.88g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +23.1%
Contains more WaterWater +44.1%
Contains more OtherOther +51.3%
Contains more FatsFats +2337.5%
Contains more CarbsCarbs +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +13042.9%
Contains more Poly. FatPolyunsaturated fat +929.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.