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  6. Pumpkin vs. Green beans

Pumpkin vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between pumpkins and green beans?

  • Pumpkins are richer in vitamin A, yet green beans are richer in vitamin K, manganese, fiber, folate, and vitamin C.
  • Pumpkins' daily need coverage for vitamin A is 102% higher.
  • Pumpkins have 2 times more potassium than green beans. Pumpkins have 230mg of potassium, while green beans have 146mg.
  • Green beans have a lower glycemic index than pumpkins.

We used Pumpkin, cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin vs Green 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +57.5%
Contains more CopperCopper +59.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +193.3%
Contains more IronIron +14%
Contains more ManganeseManganese +220.2%
~equal in Zinc ~0.25mg
~equal in Phosphorus ~29mg
~equal in Sodium ~1mg
~equal in Selenium ~0.2µg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +73.9%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin CVitamin C +106.4%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin KVitamin K +5887.5%
Contains more FolateFolate +266.7%
Contains more CholineCholine +172.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Green beans DV% diff.
Vitamin K 0.8µg 47.9µg 39%
Vitamin A 288µg 32µg 28%
Manganese 0.089mg 0.285mg 9%
Fiber 1.1g 3.2g 8%
Vitamin C 4.7mg 9.7mg 6%
Folate 9µg 33µg 6%
Copper 0.091mg 0.057mg 4%
Vitamin B1 0.031mg 0.074mg 4%
Calcium 15mg 44mg 3%
Vitamin B5 0.201mg 0.074mg 3%
Choline 6.2mg 16.9mg 2%
Magnesium 9mg 18mg 2%
Potassium 230mg 146mg 2%
Protein 0.72g 1.89g 2%
Vitamin E 0.8mg 0.46mg 2%
Vitamin B6 0.044mg 0.056mg 1%
Vitamin B3 0.413mg 0.614mg 1%
Vitamin B2 0.078mg 0.097mg 1%
Polyunsaturated fat 0.004g 0.145g 1%
Calories 20kcal 35kcal 1%
Carbs 4.9g 7.88g 1%
Iron 0.57mg 0.65mg 1%
Fats 0.07g 0.28g 0%
Net carbs 3.8g 4.68g N/A
Sugar 2.08g 3.63g N/A
Zinc 0.23mg 0.25mg 0%
Phosphorus 30mg 29mg 0%
Sodium 1mg 1mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.037g 0.064g 0%
Monounsaturated fat 0.009g 0.011g 0%
Tryptophan 0.009mg 0.02mg 0%
Threonine 0.021mg 0.082mg 0%
Isoleucine 0.023mg 0.069mg 0%
Leucine 0.034mg 0.116mg 0%
Lysine 0.039mg 0.091mg 0%
Methionine 0.008mg 0.023mg 0%
Phenylalanine 0.023mg 0.069mg 0%
Valine 0.025mg 0.093mg 0%
Histidine 0.011mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +162.5%
Contains more FatsFats +300%
Contains more CarbsCarbs +60.8%
Contains more OtherOther +17.7%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +3525%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.