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  6. Pumpkin vs. Cranberry bean raw

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

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Differences between pumpkin and cranberry bean raw

  • Pumpkin has more vitamin A, while cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, and zinc.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Pumpkin, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pumpkin vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +504.8%
Contains more PotassiumPotassium +291.8%
Contains more IronIron +525%
Contains more CopperCopper +525.2%
Contains more ZincZinc +1034.4%
Contains more PhosphorusPhosphorus +745.5%
Contains more ManganeseManganese +636%
Contains more SeleniumSelenium +4133.3%

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 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +151%
Contains more Vitamin B6Vitamin B6 +406.6%
Contains more FolateFolate +3675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Cranberry bean raw DV% diff.
Folate 16µg 604µg 147%
Fiber 0.5g 24.7g 97%
Copper 0.127mg 0.794mg 74%
Vitamin B1 0.05mg 0.747mg 58%
Iron 0.8mg 5mg 53%
Vitamin A 426µg 0µg 47%
Phosphorus 44mg 372mg 47%
Protein 1g 23.03g 44%
Manganese 0.125mg 0.92mg 35%
Magnesium 12mg 156mg 34%
Zinc 0.32mg 3.63mg 30%
Potassium 340mg 1332mg 29%
Selenium 0.3µg 12.7µg 23%
Vitamin B6 0.061mg 0.309mg 19%
Carbs 6.5g 60.05g 18%
Calories 26kcal 335kcal 15%
Calcium 21mg 127mg 11%
Vitamin C 9mg 0mg 10%
Vitamin B5 0.298mg 0.748mg 9%
Vitamin B2 0.11mg 0.213mg 8%
Vitamin E 1.06mg 7%
Vitamin B3 0.6mg 1.455mg 5%
Polyunsaturated fat 0.005g 0.527g 3%
Fats 0.1g 1.23g 2%
Saturated fat 0.052g 0.316g 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Net carbs 6g 35.35g N/A
Sugar 2.76g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.013g 0.106g 0%
Tryptophan 0.012mg 0.273mg 0%
Threonine 0.029mg 0.969mg 0%
Isoleucine 0.031mg 1.017mg 0%
Leucine 0.046mg 1.838mg 0%
Lysine 0.054mg 1.58mg 0%
Methionine 0.011mg 0.346mg 0%
Phenylalanine 0.032mg 1.245mg 0%
Valine 0.035mg 1.205mg 0%
Histidine 0.016mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +639.3%
Contains more ProteinProtein +2203%
Contains more FatsFats +1130%
Contains more CarbsCarbs +823.8%
Contains more OtherOther +312.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +715.4%
Contains more Poly. FatPolyunsaturated fat +10440%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.