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  6. Broad beans vs. Pumpkin

Broad beans vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between broad beans and pumpkins

  • Broad beans have more vitamin C, folate, iron, fiber, vitamin B1, manganese, phosphorus, and magnesium; however, pumpkins have more vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 110% more.
  • Broad beans have 6 times more folate than pumpkins. Broad beans have 58µg of folate, while pumpkins have 9µg.
  • Broad beans have a higher glycemic index than pumpkins.

The food varieties used in the comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Broad 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +244.4%
Contains more CalciumCalcium +20%
Contains more IronIron +163.2%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +193.3%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +19.2%
Contains more CopperCopper +51.7%
Contains less SodiumSodium -97.6%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +321.3%
Contains more Vitamin B1Vitamin B1 +312.9%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more FolateFolate +544.4%
Contains more Vitamin AVitamin A +1957.1%
Contains more Vitamin B5Vitamin B5 +204.5%
Contains more Vitamin B6Vitamin B6 +51.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Pumpkin DV% diff.
Vitamin A 14µg 288µg 30%
Vitamin C 19.8mg 4.7mg 17%
Folate 58µg 9µg 12%
Iron 1.5mg 0.57mg 12%
Fiber 3.6g 1.1g 10%
Vitamin B1 0.128mg 0.031mg 8%
Protein 4.8g 0.72g 8%
Manganese 0.261mg 0.089mg 7%
Phosphorus 73mg 30mg 6%
Magnesium 31mg 9mg 5%
Vitamin B3 1.2mg 0.413mg 5%
Vitamin E 0.8mg 5%
Vitamin B5 0.066mg 0.201mg 3%
Copper 0.06mg 0.091mg 3%
Polyunsaturated fat 0.303g 0.004g 2%
Calories 62kcal 20kcal 2%
Sodium 41mg 1mg 2%
Carbs 10.1g 4.9g 2%
Zinc 0.47mg 0.23mg 2%
Fats 0.5g 0.07g 1%
Selenium 1µg 0.2µg 1%
Potassium 193mg 230mg 1%
Vitamin B2 0.09mg 0.078mg 1%
Vitamin B6 0.029mg 0.044mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Net carbs 6.5g 3.8g N/A
Calcium 18mg 15mg 0%
Sugar 2.08g N/A
Saturated fat 0.142g 0.037g 0%
Monounsaturated fat 0.02g 0.009g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.178mg 0.021mg 0%
Isoleucine 0.215mg 0.023mg 0%
Leucine 0.37mg 0.034mg 0%
Lysine 0.313mg 0.039mg 0%
Methionine 0.037mg 0.008mg 0%
Phenylalanine 0.195mg 0.023mg 0%
Valine 0.235mg 0.025mg 0%
Histidine 0.115mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +566.7%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +106.1%
Contains more OtherOther +45.2%
Contains more WaterWater +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +7475%
Contains less Sat. FatSaturated fat -73.9%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.