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  6. Pumpkin pie vs. Yardlong bean (Asparagus bean) raw

Pumpkin pie vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between pumpkin pie and yardlong bean (Asparagus bean) raw

  • Pumpkin pie is higher in vitamin A, vitamin B12, copper, and vitamin B5, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, and magnesium.
  • Pumpkin pie covers your daily vitamin A needs 51% more than yardlong bean (Asparagus bean) raw.
  • The amount of cholesterol in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of pumpkin pie is lower.

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

Infographic

Pumpkin pie vs Yardlong bean (Asparagus bean) raw 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +28%
Contains more IronIron +91.5%
Contains more CopperCopper +208.3%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +260%
Contains more MagnesiumMagnesium +214.3%
Contains more PotassiumPotassium +43.7%
Contains less SodiumSodium -98.3%
~equal in Zinc ~0.37mg
~equal in Manganese ~0.205mg

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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +941.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +721.8%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +138.5%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin A 448µg 43µg 45%
Vitamin C 0mg 18.8mg 21%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.4g 14%
Polyunsaturated fat 1.77g 0.169g 11%
Monounsaturated fat 4.6g 0.036g 11%
Vitamin K 13.2µg 11%
Copper 0.148mg 0.048mg 11%
Calories 243kcal 47kcal 10%
Sodium 239mg 4mg 10%
Carbs 34.83g 8.35g 9%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.105g 9%
Folate 26µg 62µg 9%
Vitamin B5 0.452mg 0.055mg 8%
Choline 37.5mg 7%
Selenium 5.4µg 1.5µg 7%
Fiber 1.8g 7%
Magnesium 14mg 44mg 7%
Vitamin B1 0.177mg 0.107mg 6%
Vitamin E 0.76mg 5%
Iron 0.9mg 0.47mg 5%
Fructose 2.85g 4%
Vitamin B3 1.107mg 0.41mg 4%
Starch 10.73g 4%
Vitamin B6 0.063mg 0.024mg 3%
Phosphorus 81mg 59mg 3%
Potassium 167mg 240mg 2%
Protein 3.9g 2.8g 2%
Calcium 64mg 50mg 1%
Vitamin B2 0.124mg 0.11mg 1%
Vitamin D 0.1µg 0µg 1%
Manganese 0.227mg 0.205mg 1%
Net carbs 33.03g 8.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Zinc 0.39mg 0.37mg 0%
Tryptophan 0.048mg 0.032mg 0%
Threonine 0.154mg 0.104mg 0%
Isoleucine 0.158mg 0.15mg 0%
Leucine 0.297mg 0.2mg 0%
Lysine 0.192mg 0.184mg 0%
Methionine 0.249mg 0.04mg 0%
Phenylalanine 0.175mg 0.154mg 0%
Valine 0.211mg 0.162mg 0%
Histidine 0.088mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +39.3%
Contains more FatsFats +2337.5%
Contains more CarbsCarbs +317.1%
Contains more OtherOther +88.3%
Contains more WaterWater +74.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +12677.8%
Contains more Poly. FatPolyunsaturated fat +947.3%
Contains less Sat. FatSaturated fat -94.7%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.