Pumpkin vs. Soup beans — In-Depth Nutrition Comparison
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How are Pumpkin and Soup beans different?
- Pumpkin is higher in Vitamin A RAE, Vitamin C, and Vitamin B5, however, Soup beans are richer in Fiber, Selenium, Manganese, and Iron.
- Daily need coverage for Vitamin A RAE from Pumpkin is 38% higher.
- Pumpkin contains 7 times more Vitamin B5 than Soup beans. While Pumpkin contains 0.298mg of Vitamin B5, Soup beans contain only 0.04mg.
- Pumpkin has less Saturated Fat.
Pumpkin, raw and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.
Infographic
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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.
Contains
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Potassium
+94.3%
Contains
less
Sodium
-99.8%
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Calcium
+52.4%
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Iron
+66.3%
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Magnesium
+58.3%
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Phosphorus
+34.1%
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Zinc
+37.5%
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Copper
+26%
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Manganese
+132%
Contains
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Selenium
+2200%
Contains
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Potassium
+94.3%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+52.4%
Contains
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Iron
+66.3%
Contains
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Magnesium
+58.3%
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Phosphorus
+34.1%
Contains
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Zinc
+37.5%
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Copper
+26%
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Manganese
+132%
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Selenium
+2200%
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.
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Vitamin A
+423.6%
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Vitamin C
+400%
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Vitamin B2
+83.3%
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Vitamin B5
+645%
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Vitamin B6
+22%
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Folate
+33.3%
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Vitamin B1
+20%
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Vitamin B3
+16.7%
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Vitamin B12
+∞%
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Vitamin A
+423.6%
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Vitamin C
+400%
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Vitamin B2
+83.3%
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Vitamin B5
+645%
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Vitamin B6
+22%
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Folate
+33.3%
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Vitamin B1
+20%
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Vitamin B3
+16.7%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+16.5%
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Protein
+419%
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Fats
+3400%
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Carbs
+71.7%
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Other
+90%
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Contains
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Water
+16.5%
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Protein
+419%
Contains
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Fats
+3400%
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Carbs
+71.7%
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Other
+90%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-96.2%
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Monounsaturated Fat
+12053.8%
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Polyunsaturated fat
+7700%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
1.37 g
Monounsaturated Fat:
1.58 g
Polyunsaturated fat:
0.39 g
Contains
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Saturated Fat
-96.2%
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Monounsaturated Fat
+12053.8%
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Polyunsaturated fat
+7700%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6g | 6.56g |
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| Protein | 1g | 5.19g |
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| Fats | 0.1g | 3.5g |
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| Carbs | 6.5g | 11.16g |
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| Calories | 26kcal | 95kcal |
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| Sugar | 2.76g |
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| Fiber | 0.5g | 4.6g |
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| Calcium | 21mg | 32mg |
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| Iron | 0.8mg | 1.33mg |
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| Magnesium | 12mg | 19mg |
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| Phosphorus | 44mg | 59mg |
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| Potassium | 340mg | 175mg |
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| Sodium | 1mg | 400mg |
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| Zinc | 0.32mg | 0.44mg |
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| Copper | 0.127mg | 0.16mg |
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| Manganese | 0.125mg | 0.29mg |
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| Selenium | 0.3µg | 6.9µg |
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| Vitamin A | 8513IU | 1626IU |
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| Vitamin A RAE | 426µg | 81µg |
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| Vitamin E | 1.06mg |
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| Vitamin C | 9mg | 1.8mg |
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| Vitamin B1 | 0.05mg | 0.06mg |
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| Vitamin B2 | 0.11mg | 0.06mg |
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| Vitamin B3 | 0.6mg | 0.7mg |
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| Vitamin B5 | 0.298mg | 0.04mg |
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| Vitamin B6 | 0.061mg | 0.05mg |
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| Folate | 16µg | 12µg |
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| Vitamin B12 | 0µg | 0.03µg |
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| Vitamin K | 1.1µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Cholesterol | 0mg | 9mg |
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| Saturated Fat | 0.052g | 1.37g |
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| Monounsaturated Fat | 0.013g | 1.58g |
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| Polyunsaturated fat | 0.005g | 0.39g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
14%
Minerals Daily Need Coverage Score
16%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 2.76g)
Which food is cheaper?
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 1.318g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins