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  6. Pumpkin pie vs. Navy bean raw

Pumpkin pie vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between pumpkin pie and navy bean raw

  • Pumpkin pie has more vitamin A and vitamin B12; however, navy bean raw has more folate, copper, vitamin C, magnesium, vitamin B1, iron, and vitamin B6.
  • Pumpkin pie's daily need coverage for vitamin A is 69% more.
  • Navy bean raw is lower in sodium.
  • Pumpkin pie has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Beans, navy, mature seeds, sprouted, raw.

Infographic

Pumpkin pie vs Navy 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +326.7%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +621.4%
Contains more PotassiumPotassium +83.8%
Contains more IronIron +114.4%
Contains more CopperCopper +140.5%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +79.7%

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%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more Vitamin B3Vitamin B3 +10.2%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +407.7%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Navy bean raw DV% diff.
Vitamin A 448µg 0µg 50%
Folate 26µg 132µg 27%
Copper 0.148mg 0.356mg 23%
Vitamin C 0mg 18.8mg 21%
Magnesium 14mg 101mg 21%
Vitamin B1 0.177mg 0.39mg 18%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.7g 14%
Iron 0.9mg 1.93mg 13%
Monounsaturated fat 4.6g 0.052g 11%
Vitamin K 13.2µg 11%
Sodium 239mg 13mg 10%
Vitamin B6 0.063mg 0.191mg 10%
Calories 243kcal 67kcal 9%
Polyunsaturated fat 1.77g 0.407g 9%
Saturated fat 1.988g 0.085g 9%
Selenium 5.4µg 0.6µg 9%
Cholesterol 26mg 0mg 9%
Manganese 0.227mg 0.408mg 8%
Carbs 34.83g 13.05g 7%
Fiber 1.8g 7%
Vitamin B2 0.124mg 0.215mg 7%
Vitamin B5 0.452mg 0.825mg 7%
Choline 37.5mg 7%
Zinc 0.39mg 0.89mg 5%
Vitamin E 0.76mg 5%
Protein 3.9g 6.15g 5%
Calcium 64mg 15mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Potassium 167mg 307mg 4%
Phosphorus 81mg 100mg 3%
Vitamin B3 1.107mg 1.22mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 13.05g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Tryptophan 0.048mg 0.064mg 0%
Threonine 0.154mg 0.258mg 0%
Isoleucine 0.158mg 0.273mg 0%
Leucine 0.297mg 0.442mg 0%
Lysine 0.192mg 0.35mg 0%
Methionine 0.249mg 0.064mg 0%
Phenylalanine 0.175mg 0.31mg 0%
Valine 0.211mg 0.316mg 0%
Histidine 0.088mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +1292.9%
Contains more CarbsCarbs +166.9%
Contains more OtherOther +18.9%
Contains more ProteinProtein +57.7%
Contains more WaterWater +57.1%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +8746.2%
Contains more Poly. FatPolyunsaturated fat +334.9%
Contains less Sat. FatSaturated fat -95.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.