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  6. Adzuki bean vs. Pumpkin pie

Adzuki bean vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and pumpkin pie?

  • Adzuki bean is higher in folate, copper, manganese, iron, fiber, phosphorus, zinc, potassium, and magnesium, yet pumpkin pie is higher in vitamin A.
  • Adzuki bean's daily need coverage for folate is 149% more.
  • Adzuki bean has 13 times more zinc than pumpkin pie. While adzuki bean has 5.04mg of zinc, pumpkin pie has only 0.39mg.
  • The glycemic index of adzuki bean is lower.

We used Beans, adzuki, mature seeds, raw and Pie, pumpkin, commercially prepared types in this article.

Infographic

Adzuki bean 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.
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +807.1%
Contains more PotassiumPotassium +650.9%
Contains more IronIron +453.3%
Contains more CopperCopper +639.2%
Contains more ZincZinc +1192.3%
Contains more PhosphorusPhosphorus +370.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +662.1%
Contains more SeleniumSelenium +74.2%
~equal in Calcium ~64mg

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +77.4%
Contains more Vitamin B3Vitamin B3 +137.6%
Contains more Vitamin B5Vitamin B5 +225.4%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +2292.3%
Contains more Vitamin AVitamin A +44700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Pumpkin pie DV% diff.
Folate 622µg 26µg 149%
Copper 1.094mg 0.148mg 105%
Manganese 1.73mg 0.227mg 65%
Iron 4.98mg 0.9mg 51%
Vitamin A 1µg 448µg 50%
Fiber 12.7g 1.8g 44%
Phosphorus 381mg 81mg 43%
Zinc 5.04mg 0.39mg 42%
Protein 19.87g 3.9g 32%
Potassium 1254mg 167mg 32%
Magnesium 127mg 14mg 27%
Vitamin B1 0.455mg 0.177mg 23%
Vitamin B6 0.351mg 0.063mg 22%
Vitamin B5 1.471mg 0.452mg 20%
Vitamin B12 0µg 0.35µg 15%
Fats 0.53g 9.75g 14%
Monounsaturated fat 0.05g 4.6g 11%
Vitamin K 13.2µg 11%
Polyunsaturated fat 0.113g 1.77g 11%
Sodium 5mg 239mg 10%
Vitamin B3 2.63mg 1.107mg 10%
Cholesterol 0mg 26mg 9%
Carbs 62.9g 34.83g 9%
Saturated fat 0.191g 1.988g 8%
Choline 37.5mg 7%
Vitamin B2 0.22mg 0.124mg 7%
Vitamin E 0.76mg 5%
Calories 329kcal 243kcal 4%
Selenium 3.1µg 5.4µg 4%
Starch 10.73g 4%
Fructose 2.85g 4%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.2g 33.03g N/A
Vitamin D 0IU 2IU 0%
Calcium 66mg 64mg 0%
Sugar 18.88g N/A
Tryptophan 0.191mg 0.048mg 0%
Threonine 0.674mg 0.154mg 0%
Isoleucine 0.791mg 0.158mg 0%
Leucine 1.668mg 0.297mg 0%
Lysine 1.497mg 0.192mg 0%
Methionine 0.21mg 0.249mg 0%
Phenylalanine 1.052mg 0.175mg 0%
Valine 1.023mg 0.211mg 0%
Histidine 0.524mg 0.088mg 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
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 +409.5%
Contains more CarbsCarbs +80.6%
Contains more OtherOther +188.5%
Contains more FatsFats +1739.6%
Contains more WaterWater +274.9%

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
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 -90.4%
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +1466.4%

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 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.