Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Pumpkin

Cranberry bean raw vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Differences between cranberry bean raw and pumpkin

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, and zinc, while pumpkin has more vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin contains 49 times less fiber than cranberry bean raw. Cranberry bean raw contains 24.7g of fiber, while pumpkin contains 0.5g.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Pumpkin, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1200%
Contains more CalciumCalcium +504.8%
Contains more PotassiumPotassium +291.8%
Contains more IronIron +525%
Contains more CopperCopper +525.2%
Contains more ZincZinc +1034.4%
Contains more PhosphorusPhosphorus +745.5%
Contains more ManganeseManganese +636%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -83.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1394%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +151%
Contains more Vitamin B6Vitamin B6 +406.6%
Contains more FolateFolate +3675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pumpkin DV% diff.
Folate 604µg 16µg 147%
Fiber 24.7g 0.5g 97%
Copper 0.794mg 0.127mg 74%
Vitamin B1 0.747mg 0.05mg 58%
Iron 5mg 0.8mg 53%
Vitamin A 0µg 426µg 47%
Phosphorus 372mg 44mg 47%
Protein 23.03g 1g 44%
Manganese 0.92mg 0.125mg 35%
Magnesium 156mg 12mg 34%
Zinc 3.63mg 0.32mg 30%
Potassium 1332mg 340mg 29%
Selenium 12.7µg 0.3µg 23%
Vitamin B6 0.309mg 0.061mg 19%
Carbs 60.05g 6.5g 18%
Calories 335kcal 26kcal 15%
Calcium 127mg 21mg 11%
Vitamin C 0mg 9mg 10%
Vitamin B5 0.748mg 0.298mg 9%
Vitamin B2 0.213mg 0.11mg 8%
Vitamin E 1.06mg 7%
Vitamin B3 1.455mg 0.6mg 5%
Polyunsaturated fat 0.527g 0.005g 3%
Fats 1.23g 0.1g 2%
Saturated fat 0.316g 0.052g 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Net carbs 35.35g 6g N/A
Sugar 2.76g N/A
Sodium 6mg 1mg 0%
Monounsaturated fat 0.106g 0.013g 0%
Tryptophan 0.273mg 0.012mg 0%
Threonine 0.969mg 0.029mg 0%
Isoleucine 1.017mg 0.031mg 0%
Leucine 1.838mg 0.046mg 0%
Lysine 1.58mg 0.054mg 0%
Methionine 0.346mg 0.011mg 0%
Phenylalanine 1.245mg 0.032mg 0%
Valine 1.205mg 0.035mg 0%
Histidine 0.641mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +2203%
Contains more FatsFats +1130%
Contains more CarbsCarbs +823.8%
Contains more OtherOther +312.5%
Contains more WaterWater +639.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +715.4%
Contains more Poly. FatPolyunsaturated fat +10440%
Contains less Sat. FatSaturated fat -83.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.