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  6. Baked beans vs. Pumpkin

Baked beans vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between baked beans and pumpkin?

  • Baked beans are higher in fiber, iron, selenium, phosphorus, folate, and magnesium, yet pumpkin is higher in vitamin A and vitamin C.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Baked beans have 422 times more sodium than pumpkin. While baked beans have 422mg of sodium, pumpkin has only 1mg.
  • The glycemic index of baked beans is lower.

We used Beans, baked, home prepared and Pumpkin, raw types in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +258.3%
Contains more CalciumCalcium +190.5%
Contains more IronIron +148.8%
Contains more CopperCopper +25.2%
Contains more ZincZinc +128.1%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +1800%
Contains less SodiumSodium -99.8%
~equal in Potassium ~340mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +172%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +718.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +47.1%
Contains more Vitamin B5Vitamin B5 +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Fiber 5.5g 0.5g 20%
Sodium 422mg 1mg 18%
Iron 1.99mg 0.8mg 15%
Selenium 5.7µg 0.3µg 10%
Phosphorus 109mg 44mg 9%
Vitamin C 1.1mg 9mg 9%
Saturated fat 1.948g 0.052g 9%
Protein 5.54g 1g 9%
Fats 5.15g 0.1g 8%
Folate 48µg 16µg 8%
Vitamin B1 0.136mg 0.05mg 7%
Magnesium 43mg 12mg 7%
Vitamin E 1.06mg 7%
Manganese 0.255mg 0.125mg 6%
Calories 155kcal 26kcal 6%
Carbs 21.63g 6.5g 5%
Polyunsaturated fat 0.74g 0.005g 5%
Monounsaturated fat 2.133g 0.013g 5%
Vitamin B2 0.049mg 0.11mg 5%
Zinc 0.73mg 0.32mg 4%
Calcium 61mg 21mg 4%
Copper 0.159mg 0.127mg 4%
Vitamin B5 0.155mg 0.298mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.061mg 2%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Vitamin B3 0.408mg 0.6mg 1%
Potassium 358mg 340mg 1%
Net carbs 16.13g 6g N/A
Sugar 2.76g N/A
Tryptophan 0.067mg 0.012mg 0%
Threonine 0.228mg 0.029mg 0%
Isoleucine 0.242mg 0.031mg 0%
Leucine 0.428mg 0.046mg 0%
Lysine 0.379mg 0.054mg 0%
Methionine 0.086mg 0.011mg 0%
Phenylalanine 0.287mg 0.032mg 0%
Valine 0.282mg 0.035mg 0%
Histidine 0.153mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +454%
Contains more FatsFats +5050%
Contains more CarbsCarbs +232.8%
Contains more OtherOther +213.8%
Contains more WaterWater +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +16307.7%
Contains more Poly. FatPolyunsaturated fat +14700%
Contains less Sat. FatSaturated fat -97.3%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.