Kidney beans raw vs. Pumpkin pie — In-Depth Nutrition Comparison
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Summary of differences between kidney beans raw and pumpkin pie
- Kidney beans raw has more fiber, folate, iron, copper, phosphorus, potassium, manganese, magnesium, and vitamin B1; however, pumpkin pie is higher in vitamin A.
- Kidney beans raw covers your daily need for fiber, 92% more than pumpkin pie.
- Kidney beans raw has 15 times more folate than pumpkin pie. While kidney beans raw has 394µg of folate, pumpkin pie has only 26µg.
- The glycemic index of pumpkin pie is higher.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Pie, pumpkin, commercially prepared.
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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.
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +123.4% |
| Contains more PotassiumPotassium | +741.9% |
| Contains more IronIron | +811.1% |
| Contains more CopperCopper | +547.3% |
| Contains more ZincZinc | +615.4% |
| Contains more PhosphorusPhosphorus | +402.5% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +349.8% |
| Contains more SeleniumSelenium | +68.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +198.9% |
| Contains more Vitamin B2Vitamin B2 | +76.6% |
| Contains more Vitamin B3Vitamin B3 | +86.1% |
| Contains more Vitamin B5Vitamin B5 | +72.6% |
| Contains more Vitamin B6Vitamin B6 | +530.2% |
| Contains more Vitamin KVitamin K | +43.9% |
| Contains more FolateFolate | +1415.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +245.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 394µg | 26µg | 92% |
| Fiber | 24.9g | 1.8g | 92% |
| Iron | 8.2mg | 0.9mg | 91% |
| Copper | 0.958mg | 0.148mg | 90% |
| Vitamin A | 0µg | 448µg | 50% |
| Phosphorus | 407mg | 81mg | 47% |
| Protein | 23.58g | 3.9g | 39% |
| Potassium | 1406mg | 167mg | 36% |
| Manganese | 1.021mg | 0.227mg | 35% |
| Magnesium | 140mg | 14mg | 30% |
| Vitamin B1 | 0.529mg | 0.177mg | 29% |
| Vitamin B6 | 0.397mg | 0.063mg | 26% |
| Zinc | 2.79mg | 0.39mg | 22% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Fats | 0.83g | 9.75g | 14% |
| Monounsaturated fat | 0.064g | 4.6g | 11% |
| Polyunsaturated fat | 0.457g | 1.77g | 9% |
| Sodium | 24mg | 239mg | 9% |
| Cholesterol | 0mg | 26mg | 9% |
| Saturated fat | 0.12g | 1.988g | 8% |
| Carbs | 60.01g | 34.83g | 8% |
| Calcium | 143mg | 64mg | 8% |
| Choline | 37.5mg | 7% | |
| Vitamin B2 | 0.219mg | 0.124mg | 7% |
| Vitamin B5 | 0.78mg | 0.452mg | 7% |
| Vitamin B3 | 2.06mg | 1.107mg | 6% |
| Vitamin K | 19µg | 13.2µg | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Calories | 333kcal | 243kcal | 5% |
| Selenium | 3.2µg | 5.4µg | 4% |
| Vitamin E | 0.22mg | 0.76mg | 4% |
| Starch | 10.73g | 4% | |
| Fructose | 2.85g | 4% | |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 35.11g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 2.23g | 18.88g | N/A |
| Tryptophan | 0.279mg | 0.048mg | 0% |
| Threonine | 0.992mg | 0.154mg | 0% |
| Isoleucine | 1.041mg | 0.158mg | 0% |
| Leucine | 1.882mg | 0.297mg | 0% |
| Lysine | 1.618mg | 0.192mg | 0% |
| Methionine | 0.355mg | 0.249mg | 0% |
| Phenylalanine | 1.275mg | 0.175mg | 0% |
| Valine | 1.233mg | 0.211mg | 0% |
| Histidine | 0.656mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +504.6% |
| Contains more CarbsCarbs | +72.3% |
| Contains more OtherOther | +238.9% |
| Contains more FatsFats | +1074.7% |
| Contains more WaterWater | +328.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -94% |
| Contains more Mono. FatMonounsaturated fat | +7087.5% |
| Contains more Poly. FatPolyunsaturated fat | +287.3% |