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  6. Pumpkin vs. Baked beans

Pumpkin vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between pumpkin and baked beans?

  • Pumpkin is higher in vitamin A and vitamin C, yet baked beans are higher in fiber, iron, selenium, phosphorus, folate, and magnesium.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin has 8 times more vitamin C than baked beans. While pumpkin has 9mg of vitamin C, baked beans have only 1.1mg.
  • The amount of saturated fat in pumpkin is lower.
  • The glycemic index of baked beans is lower.

We used Pumpkin, raw and Beans, baked, home prepared types in this article.

Infographic

Pumpkin vs Baked beans 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +190.5%
Contains more IronIron +148.8%
Contains more CopperCopper +25.2%
Contains more ZincZinc +128.1%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +1800%
~equal in Potassium ~358mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +718.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +47.1%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +172%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Baked beans DV% diff.
Vitamin A 426µg 0µg 47%
Fiber 0.5g 5.5g 20%
Sodium 1mg 422mg 18%
Iron 0.8mg 1.99mg 15%
Selenium 0.3µg 5.7µg 10%
Phosphorus 44mg 109mg 9%
Vitamin C 9mg 1.1mg 9%
Saturated fat 0.052g 1.948g 9%
Protein 1g 5.54g 9%
Fats 0.1g 5.15g 8%
Folate 16µg 48µg 8%
Vitamin B1 0.05mg 0.136mg 7%
Magnesium 12mg 43mg 7%
Vitamin E 1.06mg 7%
Manganese 0.125mg 0.255mg 6%
Calories 26kcal 155kcal 6%
Carbs 6.5g 21.63g 5%
Polyunsaturated fat 0.005g 0.74g 5%
Monounsaturated fat 0.013g 2.133g 5%
Vitamin B2 0.11mg 0.049mg 5%
Zinc 0.32mg 0.73mg 4%
Calcium 21mg 61mg 4%
Copper 0.127mg 0.159mg 4%
Vitamin B5 0.298mg 0.155mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.061mg 0.09mg 2%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Vitamin B3 0.6mg 0.408mg 1%
Potassium 340mg 358mg 1%
Net carbs 6g 16.13g N/A
Sugar 2.76g N/A
Tryptophan 0.012mg 0.067mg 0%
Threonine 0.029mg 0.228mg 0%
Isoleucine 0.031mg 0.242mg 0%
Leucine 0.046mg 0.428mg 0%
Lysine 0.054mg 0.379mg 0%
Methionine 0.011mg 0.086mg 0%
Phenylalanine 0.032mg 0.287mg 0%
Valine 0.035mg 0.282mg 0%
Histidine 0.016mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +40.6%
Contains more ProteinProtein +454%
Contains more FatsFats +5050%
Contains more CarbsCarbs +232.8%
Contains more OtherOther +213.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +16307.7%
Contains more Poly. FatPolyunsaturated fat +14700%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.