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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
21%
Minerals Daily Need Coverage Score
11%
14%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Green beans is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
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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.