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Green bean vs. Pumpkin flowers — In-Depth Nutrition Comparison

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How are Green bean and Pumpkin flowers different?

  • Pumpkin flowers have more Vitamin C, Vitamin A RAE, and Folate than Green bean.
  • Daily need coverage for Vitamin C from Pumpkin flowers is 20% higher.

Beans, snap, green, cooked, boiled, drained, without salt and Pumpkin flowers, raw are the varieties used in this article.

Infographic

Green bean vs Pumpkin flowers 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.
Contains more Calcium +12.8%
Contains less Sodium -80%
Contains more Magnesium +33.3%
Contains more Phosphorus +69%
Contains more Potassium +18.5%
Contains more Selenium +250%
Equal in Iron - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +12.8%
Contains less Sodium -80%
Contains more Magnesium +33.3%
Contains more Phosphorus +69%
Contains more Potassium +18.5%
Contains more Selenium +250%
Equal in Iron - 0.7

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 B1 +76.2%
Contains more Vitamin B2 +29.3%
Contains more Vitamin A +207.6%
Contains more Vitamin C +188.7%
Contains more Vitamin B3 +12.4%
Contains more Folate +78.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 10% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +29.3%
Contains more Vitamin A +207.6%
Contains more Vitamin C +188.7%
Contains more Vitamin B3 +12.4%
Contains more Folate +78.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +83.5%
Contains more Fats +300%
Contains more Carbs +140.2%
Contains more Other +55.3%
Equal in Water - 95.15
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +83.5%
Contains more Fats +300%
Contains more Carbs +140.2%
Contains more Other +55.3%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +3525%
Contains less Saturated Fat -43.8%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +3525%
Contains less Saturated Fat -43.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Pumpkin flowers Opinion
Net carbs 4.68g 3.28g Green bean
Protein 1.89g 1.03g Green bean
Fats 0.28g 0.07g Green bean
Carbs 7.88g 3.28g Green bean
Calories 35kcal 15kcal Green bean
Sugar 3.63g Pumpkin flowers
Fiber 3.2g Green bean
Calcium 44mg 39mg Green bean
Iron 0.65mg 0.7mg Pumpkin flowers
Magnesium 18mg 24mg Pumpkin flowers
Phosphorus 29mg 49mg Pumpkin flowers
Potassium 146mg 173mg Pumpkin flowers
Sodium 1mg 5mg Green bean
Zinc 0.25mg Green bean
Copper 0.057mg Green bean
Manganese 0.285mg Green bean
Selenium 0.2µg 0.7µg Pumpkin flowers
Vitamin A 633IU 1947IU Pumpkin flowers
Vitamin A RAE 32µg 97µg Pumpkin flowers
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 28mg Pumpkin flowers
Vitamin B1 0.074mg 0.042mg Green bean
Vitamin B2 0.097mg 0.075mg Green bean
Vitamin B3 0.614mg 0.69mg Pumpkin flowers
Vitamin B5 0.074mg Green bean
Vitamin B6 0.056mg Green bean
Folate 33µg 59µg Pumpkin flowers
Choline 16.9mg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.036g Pumpkin flowers
Monounsaturated Fat 0.011g 0.009g Green bean
Polyunsaturated fat 0.145g 0.004g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Pumpkin flowers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Green bean
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
14%
Green bean
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 20)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.