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  6. Black turtle bean vs. Pumpkin

Black turtle bean vs. Pumpkin — In-Depth Nutrition Comparison

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How are black turtle bean and pumpkin different?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, magnesium, and potassium, while pumpkin is higher in vitamin A.
  • Pumpkin covers your daily need for vitamin A, 170% more than black turtle bean.
  • Black turtle bean contains 31 times more fiber than pumpkin. Black turtle bean contains 15.5g of fiber, while pumpkin contains 0.5g.
  • Pumpkin has a higher glycemic index (52) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Pumpkin, raw types were used in this article.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +1233.3%
Contains more CalciumCalcium +661.9%
Contains more PotassiumPotassium +341.2%
Contains more IronIron +987.5%
Contains more CopperCopper +687.4%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +966.7%
Contains less SodiumSodium -88.9%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +1700%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +201.7%
Contains more Vitamin B6Vitamin B6 +368.9%
Contains more Vitamin KVitamin K +409.1%
Contains more FolateFolate +2675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +404.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pumpkin DV% diff.
Folate 444µg 16µg 107%
Iron 8.7mg 0.8mg 99%
Copper 1mg 0.127mg 97%
Vitamin B1 0.9mg 0.05mg 71%
Fiber 15.5g 0.5g 60%
Phosphorus 440mg 44mg 57%
Vitamin A 0µg 426µg 47%
Protein 21.25g 1g 41%
Manganese 1mg 0.125mg 38%
Magnesium 160mg 12mg 35%
Potassium 1500mg 340mg 34%
Carbs 63.25g 6.5g 19%
Vitamin B6 0.286mg 0.061mg 17%
Zinc 2.2mg 0.32mg 17%
Calories 339kcal 26kcal 16%
Calcium 160mg 21mg 14%
Vitamin B5 0.899mg 0.298mg 12%
Vitamin C 0mg 9mg 10%
Vitamin B3 1.955mg 0.6mg 8%
Vitamin E 0.21mg 1.06mg 6%
Vitamin B2 0.193mg 0.11mg 6%
Selenium 3.2µg 0.3µg 5%
Vitamin K 5.6µg 1.1µg 4%
Polyunsaturated fat 0.387g 0.005g 3%
Choline 8.2mg 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.232g 0.052g 1%
Net carbs 47.75g 6g N/A
Sugar 2.12g 2.76g N/A
Sodium 9mg 1mg 0%
Monounsaturated fat 0.078g 0.013g 0%
Tryptophan 0.252mg 0.012mg 0%
Threonine 0.894mg 0.029mg 0%
Isoleucine 0.938mg 0.031mg 0%
Leucine 1.697mg 0.046mg 0%
Lysine 1.459mg 0.054mg 0%
Methionine 0.32mg 0.011mg 0%
Phenylalanine 1.149mg 0.032mg 0%
Valine 1.112mg 0.035mg 0%
Histidine 0.592mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +2025%
Contains more FatsFats +800%
Contains more CarbsCarbs +873.1%
Contains more OtherOther +350%
Contains more WaterWater +732.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +500%
Contains more Poly. FatPolyunsaturated fat +7640%
Contains less Sat. FatSaturated fat -77.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.