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  6. Pumpkin vs. Kidney beans raw

Pumpkin vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are pumpkin and kidney beans raw different?

  • Pumpkin is higher in vitamin A; however, kidney beans raw is richer in fiber, folate, iron, copper, phosphorus, vitamin B1, manganese, potassium, and magnesium.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Kidney beans raw has a lower glycemic index (22) than pumpkin (52).

Pumpkin, raw and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Pumpkin vs Kidney beans raw infographic
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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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +581%
Contains more PotassiumPotassium +313.5%
Contains more IronIron +925%
Contains more CopperCopper +654.3%
Contains more ZincZinc +771.9%
Contains more PhosphorusPhosphorus +825%
Contains more ManganeseManganese +716.8%
Contains more SeleniumSelenium +966.7%

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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +381.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B5Vitamin B5 +161.7%
Contains more Vitamin B6Vitamin B6 +550.8%
Contains more Vitamin KVitamin K +1627.3%
Contains more FolateFolate +2362.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Kidney beans raw DV% diff.
Fiber 0.5g 24.9g 98%
Folate 16µg 394µg 95%
Iron 0.8mg 8.2mg 93%
Copper 0.127mg 0.958mg 92%
Phosphorus 44mg 407mg 52%
Vitamin A 426µg 0µg 47%
Protein 1g 23.58g 45%
Vitamin B1 0.05mg 0.529mg 40%
Manganese 0.125mg 1.021mg 39%
Potassium 340mg 1406mg 31%
Magnesium 12mg 140mg 30%
Vitamin B6 0.061mg 0.397mg 26%
Zinc 0.32mg 2.79mg 22%
Carbs 6.5g 60.01g 18%
Vitamin K 1.1µg 19µg 15%
Calories 26kcal 333kcal 15%
Calcium 21mg 143mg 12%
Vitamin B5 0.298mg 0.78mg 10%
Vitamin B3 0.6mg 2.06mg 9%
Vitamin B2 0.11mg 0.219mg 8%
Vitamin E 1.06mg 0.22mg 6%
Selenium 0.3µg 3.2µg 5%
Vitamin C 9mg 4.5mg 5%
Polyunsaturated fat 0.005g 0.457g 3%
Sodium 1mg 24mg 1%
Fats 0.1g 0.83g 1%
Choline 8.2mg 1%
Net carbs 6g 35.11g N/A
Sugar 2.76g 2.23g N/A
Saturated fat 0.052g 0.12g 0%
Monounsaturated fat 0.013g 0.064g 0%
Tryptophan 0.012mg 0.279mg 0%
Threonine 0.029mg 0.992mg 0%
Isoleucine 0.031mg 1.041mg 0%
Leucine 0.046mg 1.882mg 0%
Lysine 0.054mg 1.618mg 0%
Methionine 0.011mg 0.355mg 0%
Phenylalanine 0.032mg 1.275mg 0%
Valine 0.035mg 1.233mg 0%
Histidine 0.016mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +679.6%
Contains more ProteinProtein +2258%
Contains more FatsFats +730%
Contains more CarbsCarbs +823.2%
Contains more OtherOther +378.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +9040%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.