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Pumpkin pie vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between pumpkin pie and winged bean

  • Pumpkin pie is higher in vitamin A and vitamin B12, yet winged bean is higher in copper, vitamin B1, iron, manganese, potassium, and zinc.
  • Winged bean covers your daily copper needs 138% more than pumpkin pie.
  • The amount of saturated fat in winged bean is lower.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Pie, pumpkin, commercially prepared and Winged bean tuber, raw.

Infographic

Pumpkin pie vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +113.3%
Contains more PhosphorusPhosphorus +80%
Contains more SeleniumSelenium +671.4%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +122.2%
Contains more CopperCopper +836.5%
Contains more ZincZinc +256.4%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +134.4%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +289.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B6Vitamin B6 +19%
~equal in Vitamin C ~0mg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +983.3%
Contains more CarbsCarbs +24%
Contains more ProteinProtein +197.4%
Contains more WaterWater +13.9%
Contains more OtherOther +77%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1865.8%
Contains more Poly. FatPolyunsaturated fat +917.2%
Contains less Sat. FatSaturated fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin pie Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin pie Winged bean DV% diff.
Copper 0.148mg 1.386mg 138%
Vitamin A 448µg 0µg 50%
Vitamin B1 0.177mg 0.379mg 17%
Protein 3.9g 11.6g 15%
Vitamin B12 0.35µg 0µg 15%
Iron 0.9mg 2mg 14%
Fats 9.75g 0.9g 14%
Manganese 0.227mg 0.532mg 13%
Potassium 167mg 586mg 12%
Vitamin K 13.2µg 11%
Monounsaturated fat 4.6g 0.234g 11%
Polyunsaturated fat 1.77g 0.174g 11%
Cholesterol 26mg 0mg 9%
Zinc 0.39mg 1.39mg 9%
Sodium 239mg 35mg 9%
Selenium 5.4µg 0.7µg 9%
Saturated fat 1.988g 0.222g 8%
Choline 37.5mg 7%
Fiber 1.8g 7%
Vitamin B5 0.452mg 0.116mg 7%
Calories 243kcal 148kcal 5%
Phosphorus 81mg 45mg 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Calcium 64mg 30mg 3%
Vitamin B3 1.107mg 1.64mg 3%
Magnesium 14mg 24mg 2%
Folate 26µg 19µg 2%
Carbs 34.83g 28.1g 2%
Vitamin B2 0.124mg 0.149mg 2%
Vitamin B6 0.063mg 0.075mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 28.1g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Tryptophan 0.048mg 0.252mg 0%
Threonine 0.154mg 0.451mg 0%
Isoleucine 0.158mg 0.425mg 0%
Leucine 0.297mg 0.64mg 0%
Lysine 0.192mg 0.592mg 0%
Methionine 0.249mg 0.143mg 0%
Phenylalanine 0.175mg 0.451mg 0%
Valine 0.211mg 0.599mg 0%
Histidine 0.088mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Pumpkin pie
15%
Winged bean
Minerals Daily Need Coverage Score
26%
Pumpkin pie
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.766g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.