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  6. Green beans vs. Pumpkin

Green beans vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between green beans and pumpkin

  • Green beans have more vitamin K, fiber, and manganese; however, pumpkin is higher in vitamin A, copper, and potassium.
  • Pumpkin covers your daily vitamin A needs 158% more than green beans.
  • Pumpkin contains 44 times less vitamin K than green beans. Green beans contain 47.9µg of vitamin K, while pumpkin contains 1.1µg.
  • The glycemic index of pumpkin is higher.

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

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +50%
Contains more CalciumCalcium +109.5%
Contains more ManganeseManganese +128%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +23.1%
Contains more CopperCopper +122.8%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +50%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 B1Vitamin B1 +48%
Contains more Vitamin KVitamin K +4254.5%
Contains more FolateFolate +106.3%
Contains more CholineCholine +106.1%
Contains more Vitamin AVitamin A +1231.3%
Contains more Vitamin EVitamin E +130.4%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B5Vitamin B5 +302.7%
~equal in Vitamin C ~9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B6 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Pumpkin DV% diff.
Vitamin A 32µg 426µg 44%
Vitamin K 47.9µg 1.1µg 39%
Fiber 3.2g 0.5g 11%
Copper 0.057mg 0.127mg 8%
Manganese 0.285mg 0.125mg 7%
Potassium 146mg 340mg 6%
Vitamin E 0.46mg 1.06mg 4%
Folate 33µg 16µg 4%
Vitamin B5 0.074mg 0.298mg 4%
Phosphorus 29mg 44mg 2%
Vitamin B1 0.074mg 0.05mg 2%
Protein 1.89g 1g 2%
Iron 0.65mg 0.8mg 2%
Calcium 44mg 21mg 2%
Choline 16.9mg 8.2mg 2%
Zinc 0.25mg 0.32mg 1%
Magnesium 18mg 12mg 1%
Vitamin C 9.7mg 9mg 1%
Polyunsaturated fat 0.145g 0.005g 1%
Vitamin B2 0.097mg 0.11mg 1%
Calories 35kcal 26kcal 0%
Fats 0.28g 0.1g 0%
Carbs 7.88g 6.5g 0%
Net carbs 4.68g 6g N/A
Sugar 3.63g 2.76g N/A
Sodium 1mg 1mg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B3 0.614mg 0.6mg 0%
Vitamin B6 0.056mg 0.061mg 0%
Saturated fat 0.064g 0.052g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.082mg 0.029mg 0%
Isoleucine 0.069mg 0.031mg 0%
Leucine 0.116mg 0.046mg 0%
Lysine 0.091mg 0.054mg 0%
Methionine 0.023mg 0.011mg 0%
Phenylalanine 0.069mg 0.032mg 0%
Valine 0.093mg 0.035mg 0%
Histidine 0.035mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +89%
Contains more FatsFats +180%
Contains more CarbsCarbs +21.2%
~equal in Water ~91.6g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 Poly. FatPolyunsaturated fat +2800%
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +18.2%

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.