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  6. Pumpkin vs. Yardlong bean (Asparagus bean)

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

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Summary of differences between Pumpkin and Yardlong bean (Asparagus bean)

  • Pumpkin has more Vitamin A RAE, while Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Magnesium, and Iron.
  • Pumpkin covers your daily need of Vitamin A RAE 29% more than Yardlong bean (Asparagus bean).

These are the specific foods used in this comparison Pumpkin, cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Pumpkin vs Yardlong bean (Asparagus 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
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Sodium -75%
Contains more Copper +93.6%
Contains more Calcium +193.3%
Contains more Iron +71.9%
Contains more Magnesium +366.7%
Contains more Phosphorus +90%
Contains more Potassium +26.1%
Contains more Zinc +56.5%
Contains more Manganese +125.8%
Contains more Selenium +650%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains less Sodium -75%
Contains more Copper +93.6%
Contains more Calcium +193.3%
Contains more Iron +71.9%
Contains more Magnesium +366.7%
Contains more Phosphorus +90%
Contains more Potassium +26.1%
Contains more Zinc +56.5%
Contains more Manganese +125.8%
Contains more Selenium +650%

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
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +1178.9%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +83.3%
Contains more Vitamin C +244.7%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +52.5%
Contains more Folate +400%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +1178.9%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +83.3%
Contains more Vitamin C +244.7%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +52.5%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +251.4%
Contains more Fats +42.9%
Contains more Carbs +87.3%
Contains more Other +16.1%
Equal in Water - 87.47
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +251.4%
Contains more Fats +42.9%
Contains more Carbs +87.3%
Contains more Other +16.1%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +950%
Equal in Monounsaturated Fat - 0.009
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +950%
Equal in Monounsaturated Fat - 0.009

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Yardlong bean (Asparagus bean) Opinion
Net carbs 3.8g 9.18g Yardlong bean (Asparagus bean)
Protein 0.72g 2.53g Yardlong bean (Asparagus bean)
Fats 0.07g 0.1g Yardlong bean (Asparagus bean)
Carbs 4.9g 9.18g Yardlong bean (Asparagus bean)
Calories 20kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 2.08g Yardlong bean (Asparagus bean)
Fiber 1.1g Pumpkin
Calcium 15mg 44mg Yardlong bean (Asparagus bean)
Iron 0.57mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 9mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 30mg 57mg Yardlong bean (Asparagus bean)
Potassium 230mg 290mg Yardlong bean (Asparagus bean)
Sodium 1mg 4mg Pumpkin
Zinc 0.23mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.091mg 0.047mg Pumpkin
Manganese 0.089mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 5755IU 450IU Pumpkin
Vitamin A RAE 288µg 23µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 4.7mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.031mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.078mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.413mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.201mg 0.051mg Pumpkin
Vitamin B6 0.044mg 0.024mg Pumpkin
Folate 9µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.021mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.023mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.034mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.039mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.008mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.023mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.025mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.011mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.037g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.009g
Polyunsaturated fat 0.004g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
11%
Pumpkin
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.