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  6. Broad bean raw vs. Pumpkin

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

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A recap on differences between broad bean raw and pumpkin

  • Broad bean raw has more vitamin K, folate, copper, fiber, manganese, vitamin B2, phosphorus, vitamin B3, and iron; however, pumpkin is higher in vitamin A.
  • Pumpkin covers your daily vitamin A needs 164% more than broad bean raw.
  • Pumpkin contains 37 times less vitamin K than broad bean raw. Broad bean raw contains 40.9µg of vitamin K, while pumpkin contains 1.1µg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Beans, fava, in pod, raw and Pumpkin, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +175%
Contains more CalciumCalcium +76.2%
Contains more IronIron +93.8%
Contains more CopperCopper +216.5%
Contains more ZincZinc +212.5%
Contains more PhosphorusPhosphorus +193.2%
Contains more ManganeseManganese +428.8%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -96%
~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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 +166%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +274.8%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin KVitamin K +3618.2%
Contains more FolateFolate +825%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin AVitamin A +2405.9%
Contains more Vitamin B5Vitamin B5 +32.4%
~equal in Vitamin E ~1.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Pumpkin DV% diff.
Vitamin A 17µg 426µg 45%
Folate 148µg 16µg 33%
Vitamin K 40.9µg 1.1µg 33%
Copper 0.402mg 0.127mg 31%
Fiber 7.5g 0.5g 28%
Manganese 0.661mg 0.125mg 23%
Vitamin B2 0.29mg 0.11mg 14%
Protein 7.92g 1g 14%
Phosphorus 129mg 44mg 12%
Vitamin B3 2.249mg 0.6mg 10%
Iron 1.55mg 0.8mg 9%
Vitamin B1 0.133mg 0.05mg 7%
Zinc 1mg 0.32mg 6%
Vitamin C 3.7mg 9mg 6%
Magnesium 33mg 12mg 5%
Carbs 17.63g 6.5g 4%
Vitamin B6 0.104mg 0.061mg 3%
Calories 88kcal 26kcal 3%
Calcium 37mg 21mg 2%
Polyunsaturated fat 0.342g 0.005g 2%
Vitamin E 1.16mg 1.06mg 1%
Sodium 25mg 1mg 1%
Vitamin B5 0.225mg 0.298mg 1%
Fats 0.73g 0.1g 1%
Choline 8.2mg 1%
Selenium 0.8µg 0.3µg 1%
Net carbs 10.13g 6g N/A
Potassium 332mg 340mg 0%
Sugar 9.21g 2.76g N/A
Saturated fat 0.118g 0.052g 0%
Monounsaturated fat 0.104g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +692%
Contains more FatsFats +630%
Contains more CarbsCarbs +171.2%
Contains more OtherOther +40%
Contains more WaterWater +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +700%
Contains more Poly. FatPolyunsaturated fat +6740%
Contains less Sat. FatSaturated fat -55.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.