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  6. Pumpkin vs. Green bean raw

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

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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

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%

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

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.