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  6. Pumpkin vs. Green bean raw

Pumpkin vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on the differences between pumpkins and green bean raw

  • Pumpkins have more vitamin A; however, green bean raw is higher in vitamin K, vitamin C, vitamin B6, fiber, folate, iron, and manganese.
  • Pumpkins cover your daily vitamin A needs 101% more than green bean raw.
  • The glycemic index of pumpkins is higher.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Beans, snap, green, raw.

Infographic

Pumpkin vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CopperCopper +31.9%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +146.7%
Contains more IronIron +80.7%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +142.7%
Contains more SeleniumSelenium +200%
~equal in Potassium ~211mg
~equal in Zinc ~0.24mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin AVitamin A +722.9%
Contains more Vitamin EVitamin E +95.1%
Contains more Vitamin CVitamin C +159.6%
Contains more Vitamin B1Vitamin B1 +164.5%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +220.5%
Contains more Vitamin KVitamin K +5275%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Green bean raw DV% diff.
Vitamin K 0.8µg 43µg 35%
Vitamin A 288µg 35µg 28%
Vitamin C 4.7mg 12.2mg 8%
Vitamin B6 0.044mg 0.141mg 7%
Iron 0.57mg 1.03mg 6%
Fiber 1.1g 2.7g 6%
Manganese 0.089mg 0.216mg 6%
Folate 9µg 33µg 6%
Magnesium 9mg 25mg 4%
Vitamin B1 0.031mg 0.082mg 4%
Vitamin E 0.8mg 0.41mg 3%
Protein 0.72g 1.83g 2%
Calcium 15mg 37mg 2%
Copper 0.091mg 0.069mg 2%
Vitamin B2 0.078mg 0.104mg 2%
Vitamin B3 0.413mg 0.734mg 2%
Choline 6.2mg 15.3mg 2%
Fructose 1.39g 2%
Calories 20kcal 31kcal 1%
Carbs 4.9g 6.97g 1%
Potassium 230mg 211mg 1%
Phosphorus 30mg 38mg 1%
Selenium 0.2µg 0.6µg 1%
Polyunsaturated fat 0.004g 0.113g 1%
Protein per 100 calories 3.6g 5.9g N/A
Calories per 10 g protein 278kcal 169kcal N/A
Weight per 100 calories 500g 323g N/A
Fats 0.07g 0.22g 0%
Net carbs 3.8g 4.27g N/A
Sugar 2.08g 3.26g N/A
Zinc 0.23mg 0.24mg 0%
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Vitamin B5 0.201mg 0.225mg 0%
Saturated fat 0.037g 0.05g 0%
Monounsaturated fat 0.009g 0.01g 0%
Tryptophan 0.009mg 0.019mg 0%
Threonine 0.021mg 0.079mg 0%
Isoleucine 0.023mg 0.066mg 0%
Leucine 0.034mg 0.112mg 0%
Lysine 0.039mg 0.088mg 0%
Methionine 0.008mg 0.022mg 0%
Phenylalanine 0.023mg 0.067mg 0%
Valine 0.025mg 0.09mg 0%
Histidine 0.011mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +154.2%
Contains more FatsFats +214.3%
Contains more CarbsCarbs +42.2%
~equal in Water ~90.32g
~equal in Other ~0.66g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +2725%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.