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  6. Kidney beans raw vs. Pumpkin

Kidney beans raw vs. Pumpkin — In-Depth Nutrition Comparison

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How are Kidney beans raw and Pumpkin different?

  • Kidney beans raw is higher in Fiber, Folate, Iron, Copper, Phosphorus, Vitamin B1, Manganese, Potassium, and Magnesium, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Fiber from Kidney beans raw is 98% higher.
  • Kidney beans raw contains 25 times more Folate than Pumpkin. While Kidney beans raw contains 394µg of Folate, Pumpkin contains only 16µg.

Beans, kidney, all types, mature seeds, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +581%
Contains more Iron +925%
Contains more Magnesium +1066.7%
Contains more Phosphorus +825%
Contains more Potassium +313.5%
Contains more Zinc +771.9%
Contains more Copper +654.3%
Contains more Manganese +716.8%
Contains more Selenium +966.7%
Contains less Sodium -95.8%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +581%
Contains more Iron +925%
Contains more Magnesium +1066.7%
Contains more Phosphorus +825%
Contains more Potassium +313.5%
Contains more Zinc +771.9%
Contains more Copper +654.3%
Contains more Manganese +716.8%
Contains more Selenium +966.7%
Contains less Sodium -95.8%

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.
Kidney beans raw
Kidney beans raw
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +99.1%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +161.7%
Contains more Vitamin B6 +550.8%
Contains more Folate +2362.5%
Contains more Vitamin K +1627.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +381.8%
Contains more Vitamin C +100%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +99.1%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +161.7%
Contains more Vitamin B6 +550.8%
Contains more Folate +2362.5%
Contains more Vitamin K +1627.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +381.8%
Contains more Vitamin C +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Pumpkin
Pumpkin
Contains more Protein +2258%
Contains more Fats +730%
Contains more Carbs +823.2%
Contains more Other +378.8%
Contains more Water +679.6%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +2258%
Contains more Fats +730%
Contains more Carbs +823.2%
Contains more Other +378.8%
Contains more Water +679.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +9040%
Contains less Saturated Fat -56.7%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +9040%
Contains less Saturated Fat -56.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Pumpkin Opinion
Net carbs 35.11g 6g Kidney beans raw
Protein 23.58g 1g Kidney beans raw
Fats 0.83g 0.1g Kidney beans raw
Carbs 60.01g 6.5g Kidney beans raw
Calories 333kcal 26kcal Kidney beans raw
Sugar 2.23g 2.76g Kidney beans raw
Fiber 24.9g 0.5g Kidney beans raw
Calcium 143mg 21mg Kidney beans raw
Iron 8.2mg 0.8mg Kidney beans raw
Magnesium 140mg 12mg Kidney beans raw
Phosphorus 407mg 44mg Kidney beans raw
Potassium 1406mg 340mg Kidney beans raw
Sodium 24mg 1mg Pumpkin
Zinc 2.79mg 0.32mg Kidney beans raw
Copper 0.958mg 0.127mg Kidney beans raw
Manganese 1.021mg 0.125mg Kidney beans raw
Selenium 3.2µg 0.3µg Kidney beans raw
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.22mg 1.06mg Pumpkin
Vitamin C 4.5mg 9mg Pumpkin
Vitamin B1 0.529mg 0.05mg Kidney beans raw
Vitamin B2 0.219mg 0.11mg Kidney beans raw
Vitamin B3 2.06mg 0.6mg Kidney beans raw
Vitamin B5 0.78mg 0.298mg Kidney beans raw
Vitamin B6 0.397mg 0.061mg Kidney beans raw
Folate 394µg 16µg Kidney beans raw
Vitamin K 19µg 1.1µg Kidney beans raw
Tryptophan 0.279mg 0.012mg Kidney beans raw
Threonine 0.992mg 0.029mg Kidney beans raw
Isoleucine 1.041mg 0.031mg Kidney beans raw
Leucine 1.882mg 0.046mg Kidney beans raw
Lysine 1.618mg 0.054mg Kidney beans raw
Methionine 0.355mg 0.011mg Kidney beans raw
Phenylalanine 1.275mg 0.032mg Kidney beans raw
Valine 1.233mg 0.035mg Kidney beans raw
Histidine 0.656mg 0.016mg Kidney beans raw
Saturated Fat 0.12g 0.052g Pumpkin
Monounsaturated Fat 0.064g 0.013g Kidney beans raw
Polyunsaturated fat 0.457g 0.005g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
55%
Pumpkin
Minerals Daily Need Coverage Score
130%
Kidney beans raw
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 0.53g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.