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  6. Pumpkin vs. Navy bean raw

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

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How are pumpkin and navy bean raw different?

  • Pumpkin is richer in vitamin A, while navy bean raw is higher in folate, vitamin B1, copper, magnesium, iron, manganese, vitamin C, vitamin B5, and vitamin B6.
  • Pumpkin covers your daily need for vitamin A, 170% more than navy bean raw.
  • Pumpkin has a higher glycemic index (52) than navy bean raw (39).

Pumpkin, raw and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Pumpkin vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +741.7%
Contains more IronIron +141.3%
Contains more CopperCopper +180.3%
Contains more ZincZinc +178.1%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +226.4%
Contains more SeleniumSelenium +100%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +108.9%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +176.8%
Contains more Vitamin B6Vitamin B6 +213.1%
Contains more FolateFolate +725%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Navy bean raw DV% diff.
Vitamin A 426µg 0µg 47%
Folate 16µg 132µg 29%
Vitamin B1 0.05mg 0.39mg 28%
Copper 0.127mg 0.356mg 25%
Magnesium 12mg 101mg 21%
Iron 0.8mg 1.93mg 14%
Manganese 0.125mg 0.408mg 12%
Vitamin C 9mg 18.8mg 11%
Vitamin B5 0.298mg 0.825mg 11%
Vitamin B6 0.061mg 0.191mg 10%
Protein 1g 6.15g 10%
Vitamin B2 0.11mg 0.215mg 8%
Phosphorus 44mg 100mg 8%
Vitamin E 1.06mg 7%
Zinc 0.32mg 0.89mg 5%
Vitamin B3 0.6mg 1.22mg 4%
Polyunsaturated fat 0.005g 0.407g 3%
Calories 26kcal 67kcal 2%
Carbs 6.5g 13.05g 2%
Fiber 0.5g 2%
Sodium 1mg 13mg 1%
Fats 0.1g 0.7g 1%
Potassium 340mg 307mg 1%
Calcium 21mg 15mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Selenium 0.3µg 0.6µg 1%
Net carbs 6g 13.05g N/A
Sugar 2.76g N/A
Saturated fat 0.052g 0.085g 0%
Monounsaturated fat 0.013g 0.052g 0%
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.029mg 0.258mg 0%
Isoleucine 0.031mg 0.273mg 0%
Leucine 0.046mg 0.442mg 0%
Lysine 0.054mg 0.35mg 0%
Methionine 0.011mg 0.064mg 0%
Phenylalanine 0.032mg 0.31mg 0%
Valine 0.035mg 0.316mg 0%
Histidine 0.016mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +15.7%
Contains more ProteinProtein +515%
Contains more FatsFats +600%
Contains more CarbsCarbs +100.8%
Contains more OtherOther +18.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -38.8%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +8040%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.