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  6. Pumpkin pie vs. Beans

Pumpkin pie vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin pie and beans

  • Pumpkin pie is higher in vitamin A, vitamin B12, vitamin K, and iron, yet beans are higher in fiber, zinc, and copper.
  • Pumpkin pie covers your daily vitamin A needs 67% more than beans.
  • The amount of cholesterol in beans is lower.
  • The glycemic index of beans is lower.

Food varieties used in this article are Pie, pumpkin, commercially prepared and Beans, baked, canned, no salt added.

Infographic

Pumpkin pie vs 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +28%
Contains more IronIron +210.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +77.2%
Contains more CopperCopper +39.2%
Contains more ZincZinc +259%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -99.6%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +8860%
Contains more Vitamin EVitamin E +406.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1550%
Contains more CholineCholine +21.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Pumpkin pie Beans DV% diff.
Vitamin A 448µg 5µg 49%
Vitamin B12 0.35µg 0µg 15%
Fiber 1.8g 5.5g 15%
Fats 9.75g 0.4g 14%
Polyunsaturated fat 1.77g 0.172g 11%
Monounsaturated fat 4.6g 0.035g 11%
Sodium 239mg 1mg 10%
Vitamin K 13.2µg 0.8µg 10%
Manganese 0.227mg 10%
Zinc 0.39mg 1.4mg 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.103g 9%
Vitamin B5 0.452mg 9%
Iron 0.9mg 0.29mg 8%
Calories 243kcal 105kcal 7%
Copper 0.148mg 0.206mg 6%
Vitamin B2 0.124mg 0.06mg 5%
Carbs 34.83g 20.49g 5%
Vitamin B6 0.063mg 0.13mg 5%
Vitamin B3 1.107mg 0.43mg 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Potassium 167mg 296mg 4%
Vitamin E 0.76mg 0.15mg 4%
Magnesium 14mg 32mg 4%
Phosphorus 81mg 104mg 3%
Vitamin C 0mg 3.1mg 3%
Selenium 5.4µg 4.5µg 2%
Protein 3.9g 4.8g 2%
Vitamin B1 0.177mg 0.15mg 2%
Choline 37.5mg 30.8mg 1%
Vitamin D 0.1µg 0µg 1%
Folate 26µg 24µg 1%
Calcium 64mg 50mg 1%
Net carbs 33.03g 14.99g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 7.78g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +2337.5%
Contains more CarbsCarbs +70%
Contains more ProteinProtein +23.1%
Contains more WaterWater +44.1%
Contains more OtherOther +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +13042.9%
Contains more Poly. FatPolyunsaturated fat +929.1%
Contains less Sat. FatSaturated fat -94.8%

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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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.