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  6. Navy bean raw vs. Pumpkin pie

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

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Important differences between navy bean raw and pumpkin pie

  • Navy bean raw has more folate, copper, vitamin C, magnesium, vitamin B1, iron, and vitamin B6; however, pumpkin pie has more vitamin A and vitamin B12.
  • Pumpkin pie's daily need coverage for vitamin A is 69% more.
  • Navy bean raw is lower in sodium.
  • Pumpkin pie has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Pie, pumpkin, commercially prepared.

Infographic

Navy bean raw vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +621.4%
Contains more PotassiumPotassium +83.8%
Contains more IronIron +114.4%
Contains more CopperCopper +140.5%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +79.7%
Contains more CalciumCalcium +326.7%
Contains more SeleniumSelenium +800%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +407.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.107mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pumpkin pie DV% diff.
Vitamin A 0µg 448µg 50%
Folate 132µg 26µg 27%
Copper 0.356mg 0.148mg 23%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 14mg 21%
Vitamin B1 0.39mg 0.177mg 18%
Vitamin B12 0µg 0.35µg 15%
Fats 0.7g 9.75g 14%
Iron 1.93mg 0.9mg 13%
Monounsaturated fat 0.052g 4.6g 11%
Vitamin K 13.2µg 11%
Sodium 13mg 239mg 10%
Vitamin B6 0.191mg 0.063mg 10%
Calories 67kcal 243kcal 9%
Polyunsaturated fat 0.407g 1.77g 9%
Saturated fat 0.085g 1.988g 9%
Selenium 0.6µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Manganese 0.408mg 0.227mg 8%
Carbs 13.05g 34.83g 7%
Fiber 1.8g 7%
Vitamin B2 0.215mg 0.124mg 7%
Vitamin B5 0.825mg 0.452mg 7%
Choline 37.5mg 7%
Zinc 0.89mg 0.39mg 5%
Vitamin E 0.76mg 5%
Protein 6.15g 3.9g 5%
Calcium 15mg 64mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Potassium 307mg 167mg 4%
Phosphorus 100mg 81mg 3%
Vitamin B3 1.22mg 1.107mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 13.05g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.064mg 0.048mg 0%
Threonine 0.258mg 0.154mg 0%
Isoleucine 0.273mg 0.158mg 0%
Leucine 0.442mg 0.297mg 0%
Lysine 0.35mg 0.192mg 0%
Methionine 0.064mg 0.249mg 0%
Phenylalanine 0.31mg 0.175mg 0%
Valine 0.316mg 0.211mg 0%
Histidine 0.172mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +57.7%
Contains more WaterWater +57.1%
Contains more FatsFats +1292.9%
Contains more CarbsCarbs +166.9%
Contains more OtherOther +18.9%

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
24% 55% 21%
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 -95.7%
Contains more Mono. FatMonounsaturated fat +8746.2%
Contains more Poly. FatPolyunsaturated fat +334.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.