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  6. Pumpkin vs. Green bean

Pumpkin vs. Green bean — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Green bean?

  • Pumpkin is richer in Vitamin A RAE, yet Green bean is richer in Vitamin K, Manganese, Fiber, Folate, and Vitamin C.
  • Green bean's daily need coverage for Vitamin K is 39% higher.
  • Pumpkin has 9 times more Vitamin A RAE than Green bean. Pumpkin has 288µg of Vitamin A RAE, while Green bean has 32µg.

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 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.
Pumpkin
Pumpkin
3
:
5
Green bean
Green bean
Contains more Potassium +57.5%
Contains more Copper +59.6%
Contains more Calcium +193.3%
Contains more Iron +14%
Contains more Magnesium +100%
Contains more Manganese +220.2%
Equal in Phosphorus - 29
Equal in Sodium - 1
Equal in Zinc - 0.25
Equal in Selenium - 0.2
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Potassium +57.5%
Contains more Copper +59.6%
Contains more Calcium +193.3%
Contains more Iron +14%
Contains more Magnesium +100%
Contains more Manganese +220.2%
Equal in Phosphorus - 29
Equal in Sodium - 1
Equal in Zinc - 0.25
Equal in Selenium - 0.2

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.
Pumpkin
Pumpkin
3
:
7
Green bean
Green bean
Contains more Vitamin A +809.2%
Contains more Vitamin E +73.9%
Contains more Vitamin B5 +171.6%
Contains more Vitamin C +106.4%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +27.3%
Contains more Folate +266.7%
Contains more Vitamin K +5887.5%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +809.2%
Contains more Vitamin E +73.9%
Contains more Vitamin B5 +171.6%
Contains more Vitamin C +106.4%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +27.3%
Contains more Folate +266.7%
Contains more Vitamin K +5887.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Green bean
Green bean
Contains more Protein +162.5%
Contains more Fats +300%
Contains more Carbs +60.8%
Contains more Other +17.7%
Equal in Water - 89.22
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Green bean
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 Protein +162.5%
Contains more Fats +300%
Contains more Carbs +60.8%
Contains more Other +17.7%
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Green bean
Green bean
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +3525%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated 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.
Pumpkin Green bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Green bean Opinion
Net carbs 3.8g 4.68g Green bean
Protein 0.72g 1.89g Green bean
Fats 0.07g 0.28g Green bean
Carbs 4.9g 7.88g Green bean
Calories 20kcal 35kcal Green bean
Sugar 2.08g 3.63g Pumpkin
Fiber 1.1g 3.2g Green bean
Calcium 15mg 44mg Green bean
Iron 0.57mg 0.65mg Green bean
Magnesium 9mg 18mg Green bean
Phosphorus 30mg 29mg Pumpkin
Potassium 230mg 146mg Pumpkin
Sodium 1mg 1mg
Zinc 0.23mg 0.25mg Green bean
Copper 0.091mg 0.057mg Pumpkin
Manganese 0.089mg 0.285mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 5755IU 633IU Pumpkin
Vitamin A RAE 288µg 32µg Pumpkin
Vitamin E 0.8mg 0.46mg Pumpkin
Vitamin C 4.7mg 9.7mg Green bean
Vitamin B1 0.031mg 0.074mg Green bean
Vitamin B2 0.078mg 0.097mg Green bean
Vitamin B3 0.413mg 0.614mg Green bean
Vitamin B5 0.201mg 0.074mg Pumpkin
Vitamin B6 0.044mg 0.056mg Green bean
Folate 9µg 33µg Green bean
Vitamin K 0.8µg 47.9µg Green bean
Tryptophan 0.009mg 0.02mg Green bean
Threonine 0.021mg 0.082mg Green bean
Isoleucine 0.023mg 0.069mg Green bean
Leucine 0.034mg 0.116mg Green bean
Lysine 0.039mg 0.091mg Green bean
Methionine 0.008mg 0.023mg Green bean
Phenylalanine 0.023mg 0.069mg Green bean
Valine 0.025mg 0.093mg Green bean
Histidine 0.011mg 0.035mg Green bean
Saturated Fat 0.037g 0.064g Pumpkin
Monounsaturated Fat 0.009g 0.011g Green bean
Polyunsaturated fat 0.004g 0.145g Green bean

Which food is preferable for your diet?

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

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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
37%
Pumpkin
24%
Green bean
Minerals Daily Need Coverage Score
11%
Pumpkin
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Green bean - 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.