Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between pumpkin and green bean raw

  • Pumpkin has more vitamin A and copper; however, green bean raw has more vitamin K, fiber, and vitamin B6.
  • Daily need coverage for vitamin A for pumpkin is 156% higher.
  • Green bean raw has 3 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while green bean raw has 0.41mg.
  • Pumpkin has a higher glycemic index than green bean raw.

Food types used in this article are Pumpkin, raw and Beans, snap, green, raw.

Infographic

Pumpkin vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +61.1%
Contains more CopperCopper +84.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +76.2%
Contains more IronIron +28.8%
Contains more ManganeseManganese +72.8%
Contains more SeleniumSelenium +100%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +1117.1%
Contains more Vitamin EVitamin E +158.5%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin CVitamin C +35.6%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B6Vitamin B6 +131.1%
Contains more Vitamin KVitamin K +3809.1%
Contains more FolateFolate +106.3%
Contains more CholineCholine +86.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more OtherOther +21.2%
Contains more ProteinProtein +83%
Contains more FatsFats +120%
~equal in Carbs ~6.97g
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +2160%
~equal in Saturated fat ~0.05g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Green bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Green bean raw DV% diff.
Vitamin A 426µg 35µg 43%
Vitamin K 1.1µg 43µg 35%
Fiber 0.5g 2.7g 9%
Vitamin B6 0.061mg 0.141mg 6%
Copper 0.127mg 0.069mg 6%
Folate 16µg 33µg 4%
Vitamin C 9mg 12.2mg 4%
Potassium 340mg 211mg 4%
Manganese 0.125mg 0.216mg 4%
Vitamin E 1.06mg 0.41mg 4%
Vitamin B1 0.05mg 0.082mg 3%
Magnesium 12mg 25mg 3%
Iron 0.8mg 1.03mg 3%
Protein 1g 1.83g 2%
Fructose 1.39g 2%
Calcium 21mg 37mg 2%
Phosphorus 44mg 38mg 1%
Polyunsaturated fat 0.005g 0.113g 1%
Vitamin B5 0.298mg 0.225mg 1%
Vitamin B3 0.6mg 0.734mg 1%
Choline 8.2mg 15.3mg 1%
Selenium 0.3µg 0.6µg 1%
Zinc 0.32mg 0.24mg 1%
Calories 26kcal 31kcal 0%
Fats 0.1g 0.22g 0%
Net carbs 6g 4.27g N/A
Carbs 6.5g 6.97g 0%
Sugar 2.76g 3.26g N/A
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Saturated fat 0.052g 0.05g 0%
Monounsaturated fat 0.013g 0.01g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.029mg 0.079mg 0%
Isoleucine 0.031mg 0.066mg 0%
Leucine 0.046mg 0.112mg 0%
Lysine 0.054mg 0.088mg 0%
Methionine 0.011mg 0.022mg 0%
Phenylalanine 0.032mg 0.067mg 0%
Valine 0.035mg 0.09mg 0%
Histidine 0.016mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Pumpkin
23%
Green bean raw
Minerals Daily Need Coverage Score
16%
Pumpkin
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.