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  6. Cranberry bean raw vs. Pumpkin pie

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

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A recap on differences between cranberry bean raw and pumpkin pie

  • Cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, magnesium, and manganese, yet pumpkin pie is higher in vitamin A.
  • Cranberry bean raw covers your daily folate needs 145% more than pumpkin pie.
  • Cranberry bean raw contains 14 times more fiber than pumpkin pie. While cranberry bean raw contains 24.7g of fiber, pumpkin pie contains only 1.8g.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Pie, pumpkin, commercially prepared.

Infographic

Cranberry bean raw 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 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +98.4%
Contains more PotassiumPotassium +697.6%
Contains more IronIron +455.6%
Contains more CopperCopper +436.5%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +359.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +305.3%
Contains more SeleniumSelenium +135.2%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +322%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +31.4%
Contains more Vitamin B5Vitamin B5 +65.5%
Contains more Vitamin B6Vitamin B6 +390.5%
Contains more FolateFolate +2223.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pumpkin pie DV% diff.
Folate 604µg 26µg 145%
Fiber 24.7g 1.8g 92%
Copper 0.794mg 0.148mg 72%
Iron 5mg 0.9mg 51%
Vitamin A 0µg 448µg 50%
Vitamin B1 0.747mg 0.177mg 48%
Phosphorus 372mg 81mg 42%
Protein 23.03g 3.9g 38%
Magnesium 156mg 14mg 34%
Potassium 1332mg 167mg 34%
Manganese 0.92mg 0.227mg 30%
Zinc 3.63mg 0.39mg 29%
Vitamin B6 0.309mg 0.063mg 19%
Vitamin B12 0µg 0.35µg 15%
Selenium 12.7µg 5.4µg 13%
Fats 1.23g 9.75g 13%
Monounsaturated fat 0.106g 4.6g 11%
Vitamin K 13.2µg 11%
Sodium 6mg 239mg 10%
Cholesterol 0mg 26mg 9%
Saturated fat 0.316g 1.988g 8%
Carbs 60.05g 34.83g 8%
Polyunsaturated fat 0.527g 1.77g 8%
Choline 37.5mg 7%
Vitamin B2 0.213mg 0.124mg 7%
Calcium 127mg 64mg 6%
Vitamin B5 0.748mg 0.452mg 6%
Calories 335kcal 243kcal 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B3 1.455mg 1.107mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 35.35g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.273mg 0.048mg 0%
Threonine 0.969mg 0.154mg 0%
Isoleucine 1.017mg 0.158mg 0%
Leucine 1.838mg 0.297mg 0%
Lysine 1.58mg 0.192mg 0%
Methionine 0.346mg 0.249mg 0%
Phenylalanine 1.245mg 0.175mg 0%
Valine 1.205mg 0.211mg 0%
Histidine 0.641mg 0.088mg 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
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 +490.5%
Contains more CarbsCarbs +72.4%
Contains more OtherOther +192%
Contains more FatsFats +692.7%
Contains more WaterWater +306.7%

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
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 -84.1%
Contains more Mono. FatMonounsaturated fat +4239.6%
Contains more Poly. FatPolyunsaturated fat +235.9%

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 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.