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  6. Adzuki bean vs. Pumpkin

Adzuki bean vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and pumpkin

  • Adzuki bean has more folate, copper, manganese, iron, fiber, phosphorus, zinc, vitamin B1, and magnesium, while pumpkin has more vitamin A.
  • Pumpkin covers your daily need for vitamin A, 170% more than adzuki bean.
  • Adzuki bean contains 39 times more folate than pumpkin. While adzuki bean contains 622µg of folate, pumpkin contains only 16µg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Pumpkin, raw.

Infographic

Adzuki bean vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +958.3%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +268.8%
Contains more IronIron +522.5%
Contains more CopperCopper +761.4%
Contains more ZincZinc +1475%
Contains more PhosphorusPhosphorus +765.9%
Contains more ManganeseManganese +1284%
Contains more SeleniumSelenium +933.3%
Contains less SodiumSodium -80%

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +338.3%
Contains more Vitamin B5Vitamin B5 +393.6%
Contains more Vitamin B6Vitamin B6 +475.4%
Contains more FolateFolate +3787.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin DV% diff.
Folate 622µg 16µg 152%
Copper 1.094mg 0.127mg 107%
Manganese 1.73mg 0.125mg 70%
Iron 4.98mg 0.8mg 52%
Fiber 12.7g 0.5g 49%
Phosphorus 381mg 44mg 48%
Vitamin A 1µg 426µg 47%
Zinc 5.04mg 0.32mg 43%
Protein 19.87g 1g 38%
Vitamin B1 0.455mg 0.05mg 34%
Magnesium 127mg 12mg 27%
Potassium 1254mg 340mg 27%
Vitamin B5 1.471mg 0.298mg 23%
Vitamin B6 0.351mg 0.061mg 22%
Carbs 62.9g 6.5g 19%
Calories 329kcal 26kcal 15%
Vitamin B3 2.63mg 0.6mg 13%
Vitamin C 0mg 9mg 10%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin E 1.06mg 7%
Selenium 3.1µg 0.3µg 5%
Calcium 66mg 21mg 5%
Saturated fat 0.191g 0.052g 1%
Polyunsaturated fat 0.113g 0.005g 1%
Vitamin K 1.1µg 1%
Fats 0.53g 0.1g 1%
Choline 8.2mg 1%
Net carbs 50.2g 6g N/A
Sugar 2.76g N/A
Sodium 5mg 1mg 0%
Monounsaturated fat 0.05g 0.013g 0%
Tryptophan 0.191mg 0.012mg 0%
Threonine 0.674mg 0.029mg 0%
Isoleucine 0.791mg 0.031mg 0%
Leucine 1.668mg 0.046mg 0%
Lysine 1.497mg 0.054mg 0%
Methionine 0.21mg 0.011mg 0%
Phenylalanine 1.052mg 0.032mg 0%
Valine 1.023mg 0.035mg 0%
Histidine 0.524mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1887%
Contains more FatsFats +430%
Contains more CarbsCarbs +867.7%
Contains more OtherOther +307.5%
Contains more WaterWater +581.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +284.6%
Contains more Poly. FatPolyunsaturated fat +2160%
Contains less Sat. FatSaturated fat -72.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.