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  6. Pumpkin vs. Green beans

Pumpkin vs. Green beans — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin and green beans

  • Pumpkin has more vitamin A, copper, and potassium; however, green beans are higher in vitamin K, fiber, and manganese.
  • Pumpkin covers your daily vitamin A needs 158% more than green beans.
  • Green beans contain 2 times less potassium than pumpkin. Pumpkin contains 340mg of potassium, while green beans contain 146mg.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Pumpkin, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Pumpkin vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +23.1%
Contains more CopperCopper +122.8%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +109.5%
Contains more ManganeseManganese +128%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +1231.3%
Contains more Vitamin EVitamin E +130.4%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B5Vitamin B5 +302.7%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin KVitamin K +4254.5%
Contains more FolateFolate +106.3%
Contains more CholineCholine +106.1%
~equal in Vitamin C ~9.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B6 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Green beans DV% diff.
Vitamin A 426µg 32µg 44%
Vitamin K 1.1µg 47.9µg 39%
Fiber 0.5g 3.2g 11%
Copper 0.127mg 0.057mg 8%
Manganese 0.125mg 0.285mg 7%
Potassium 340mg 146mg 6%
Vitamin E 1.06mg 0.46mg 4%
Folate 16µg 33µg 4%
Vitamin B5 0.298mg 0.074mg 4%
Phosphorus 44mg 29mg 2%
Vitamin B1 0.05mg 0.074mg 2%
Protein 1g 1.89g 2%
Iron 0.8mg 0.65mg 2%
Calcium 21mg 44mg 2%
Choline 8.2mg 16.9mg 2%
Zinc 0.32mg 0.25mg 1%
Magnesium 12mg 18mg 1%
Vitamin C 9mg 9.7mg 1%
Polyunsaturated fat 0.005g 0.145g 1%
Vitamin B2 0.11mg 0.097mg 1%
Calories 26kcal 35kcal 0%
Fats 0.1g 0.28g 0%
Carbs 6.5g 7.88g 0%
Net carbs 6g 4.68g N/A
Sugar 2.76g 3.63g N/A
Sodium 1mg 1mg 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B3 0.6mg 0.614mg 0%
Vitamin B6 0.061mg 0.056mg 0%
Saturated fat 0.052g 0.064g 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.029mg 0.082mg 0%
Isoleucine 0.031mg 0.069mg 0%
Leucine 0.046mg 0.116mg 0%
Lysine 0.054mg 0.091mg 0%
Methionine 0.011mg 0.023mg 0%
Phenylalanine 0.032mg 0.069mg 0%
Valine 0.035mg 0.093mg 0%
Histidine 0.016mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +89%
Contains more FatsFats +180%
Contains more CarbsCarbs +21.2%
~equal in Water ~89.22g
~equal in Other ~0.73g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +2800%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.