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  6. Pumpkin vs. Refried beans

Pumpkin vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and refried beans

  • Pumpkin has more vitamin A and vitamin E; however, refried beans are higher in fiber, selenium, iron, manganese, phosphorus, and magnesium.
  • Pumpkin covers your daily vitamin A needs 170% more than refried beans.
  • Refried beans contain 12 times less vitamin E than pumpkin. Pumpkin contains 1.06mg of vitamin E, while refried beans contain 0.09mg.
  • Pumpkin has less sodium.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Pumpkin, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Pumpkin vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +38.1%
Contains more IronIron +80%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +131.2%
Contains more SeleniumSelenium +1833.3%
~equal in Potassium ~319mg
~equal in Copper ~0.129mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1077.8%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more FolateFolate +45.5%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin KVitamin K +90.9%
Contains more CholineCholine +158.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Refried beans DV% diff.
Vitamin A 426µg 0µg 47%
Histidine 0.016mg 153mg 22%
Sodium 1mg 370mg 16%
Fiber 0.5g 3.7g 13%
Selenium 0.3µg 5.8µg 10%
Protein 1g 4.98g 8%
Iron 0.8mg 1.44mg 8%
Phosphorus 44mg 92mg 7%
Manganese 0.125mg 0.289mg 7%
Vitamin E 1.06mg 0.09mg 6%
Magnesium 12mg 35mg 5%
Polyunsaturated fat 0.005g 0.543g 4%
Calories 26kcal 90kcal 3%
Vitamin B6 0.061mg 0.103mg 3%
Starch 7.43g 3%
Saturated fat 0.052g 0.631g 3%
Vitamin C 9mg 6mg 3%
Fats 0.1g 2.01g 3%
Choline 8.2mg 21.2mg 2%
Carbs 6.5g 13.55g 2%
Vitamin B1 0.05mg 0.076mg 2%
Vitamin B2 0.11mg 0.079mg 2%
Vitamin B5 0.298mg 0.189mg 2%
Zinc 0.32mg 0.58mg 2%
Folate 16µg 11µg 1%
Monounsaturated fat 0.013g 0.601g 1%
Vitamin B3 0.6mg 0.367mg 1%
Vitamin K 1.1µg 2.1µg 1%
Potassium 340mg 319mg 1%
Calcium 21mg 29mg 1%
Net carbs 6g 9.85g N/A
Sugar 2.76g 0.54g N/A
Copper 0.127mg 0.129mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.012mg 0.065mg 0%
Threonine 0.029mg 0.231mg 0%
Isoleucine 0.031mg 0.242mg 0%
Leucine 0.046mg 0.438mg 0%
Lysine 0.054mg 0.377mg 0%
Methionine 0.011mg 0.083mg 0%
Phenylalanine 0.032mg 0.297mg 0%
Valine 0.035mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +398%
Contains more FatsFats +1910%
Contains more CarbsCarbs +108.5%
Contains more OtherOther +113.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +4523.1%
Contains more Poly. FatPolyunsaturated fat +10760%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.