Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Pumpkin

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

Compare

How are navy bean raw and pumpkin different?

  • Navy bean raw is richer in folate, vitamin B1, copper, magnesium, iron, manganese, vitamin C, vitamin B5, and vitamin B6, while pumpkin is higher in vitamin A.
  • Pumpkin covers your daily need for vitamin A, 170% more than navy bean raw.
  • Navy bean raw contains 8 times more magnesium than pumpkin. Navy bean raw contains 101mg of magnesium, while pumpkin contains 12mg.
  • Pumpkin has a higher glycemic index (52) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Pumpkin, raw types were used in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +741.7%
Contains more IronIron +141.3%
Contains more CopperCopper +180.3%
Contains more ZincZinc +178.1%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +226.4%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +10.7%
Contains less SodiumSodium -92.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +108.9%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +176.8%
Contains more Vitamin B6Vitamin B6 +213.1%
Contains more FolateFolate +725%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Folate 132µg 16µg 29%
Vitamin B1 0.39mg 0.05mg 28%
Copper 0.356mg 0.127mg 25%
Magnesium 101mg 12mg 21%
Iron 1.93mg 0.8mg 14%
Manganese 0.408mg 0.125mg 12%
Vitamin C 18.8mg 9mg 11%
Vitamin B5 0.825mg 0.298mg 11%
Vitamin B6 0.191mg 0.061mg 10%
Protein 6.15g 1g 10%
Vitamin B2 0.215mg 0.11mg 8%
Phosphorus 100mg 44mg 8%
Vitamin E 1.06mg 7%
Zinc 0.89mg 0.32mg 5%
Vitamin B3 1.22mg 0.6mg 4%
Polyunsaturated fat 0.407g 0.005g 3%
Calories 67kcal 26kcal 2%
Carbs 13.05g 6.5g 2%
Fiber 0.5g 2%
Sodium 13mg 1mg 1%
Fats 0.7g 0.1g 1%
Potassium 307mg 340mg 1%
Calcium 15mg 21mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Selenium 0.6µg 0.3µg 1%
Net carbs 13.05g 6g N/A
Sugar 2.76g N/A
Saturated fat 0.085g 0.052g 0%
Monounsaturated fat 0.052g 0.013g 0%
Tryptophan 0.064mg 0.012mg 0%
Threonine 0.258mg 0.029mg 0%
Isoleucine 0.273mg 0.031mg 0%
Leucine 0.442mg 0.046mg 0%
Lysine 0.35mg 0.054mg 0%
Methionine 0.064mg 0.011mg 0%
Phenylalanine 0.31mg 0.032mg 0%
Valine 0.316mg 0.035mg 0%
Histidine 0.172mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +515%
Contains more FatsFats +600%
Contains more CarbsCarbs +100.8%
Contains more OtherOther +18.8%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +300%
Contains more Poly. FatPolyunsaturated fat +8040%
Contains less Sat. FatSaturated fat -38.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.