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  6. Pumpkin vs. Broad bean raw

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

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A recap on differences between pumpkin and broad bean raw

  • Pumpkin has more vitamin A; however, broad bean raw is higher in vitamin K, folate, copper, fiber, manganese, vitamin B2, phosphorus, vitamin B3, and iron.
  • Pumpkin covers your daily vitamin A needs 164% more than broad bean raw.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Pumpkin, raw and Beans, fava, in pod, raw.

Infographic

Pumpkin vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +76.2%
Contains more IronIron +93.8%
Contains more CopperCopper +216.5%
Contains more ZincZinc +212.5%
Contains more PhosphorusPhosphorus +193.2%
Contains more ManganeseManganese +428.8%
Contains more SeleniumSelenium +166.7%
~equal in Potassium ~332mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin AVitamin A +2405.9%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +166%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +274.8%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin KVitamin K +3618.2%
Contains more FolateFolate +825%
~equal in Vitamin E ~1.16mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Broad bean raw DV% diff.
Vitamin A 426µg 17µg 45%
Folate 16µg 148µg 33%
Vitamin K 1.1µg 40.9µg 33%
Copper 0.127mg 0.402mg 31%
Fiber 0.5g 7.5g 28%
Manganese 0.125mg 0.661mg 23%
Vitamin B2 0.11mg 0.29mg 14%
Protein 1g 7.92g 14%
Phosphorus 44mg 129mg 12%
Vitamin B3 0.6mg 2.249mg 10%
Iron 0.8mg 1.55mg 9%
Vitamin B1 0.05mg 0.133mg 7%
Zinc 0.32mg 1mg 6%
Vitamin C 9mg 3.7mg 6%
Magnesium 12mg 33mg 5%
Carbs 6.5g 17.63g 4%
Vitamin B6 0.061mg 0.104mg 3%
Calories 26kcal 88kcal 3%
Calcium 21mg 37mg 2%
Polyunsaturated fat 0.005g 0.342g 2%
Vitamin E 1.06mg 1.16mg 1%
Sodium 1mg 25mg 1%
Vitamin B5 0.298mg 0.225mg 1%
Fats 0.1g 0.73g 1%
Choline 8.2mg 1%
Selenium 0.3µg 0.8µg 1%
Net carbs 6g 10.13g N/A
Potassium 340mg 332mg 0%
Sugar 2.76g 9.21g N/A
Saturated fat 0.052g 0.118g 0%
Monounsaturated fat 0.013g 0.104g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +26.2%
Contains more ProteinProtein +692%
Contains more FatsFats +630%
Contains more CarbsCarbs +171.2%
Contains more OtherOther +40%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +6740%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.