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  6. Refried beans vs. Pumpkin

Refried beans vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between refried beans and pumpkin

  • Refried beans have more fiber, selenium, iron, manganese, phosphorus, and magnesium; however, pumpkin is higher in vitamin A and vitamin E.
  • Pumpkin covers your daily vitamin A needs 170% more than refried beans.
  • Pumpkin contains 370 times less sodium than refried beans. Refried beans contain 370mg of sodium, while pumpkin contains 1mg.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Pumpkin, raw.

Infographic

Refried beans vs Pumpkin 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +38.1%
Contains more IronIron +80%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +131.2%
Contains more SeleniumSelenium +1833.3%
Contains less SodiumSodium -99.7%
~equal in Potassium ~340mg
~equal in Copper ~0.127mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin KVitamin K +90.9%
Contains more CholineCholine +158.5%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1077.8%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Histidine 153mg 0.016mg 22%
Sodium 370mg 1mg 16%
Fiber 3.7g 0.5g 13%
Selenium 5.8µg 0.3µg 10%
Protein 4.98g 1g 8%
Iron 1.44mg 0.8mg 8%
Phosphorus 92mg 44mg 7%
Manganese 0.289mg 0.125mg 7%
Vitamin E 0.09mg 1.06mg 6%
Magnesium 35mg 12mg 5%
Polyunsaturated fat 0.543g 0.005g 4%
Calories 90kcal 26kcal 3%
Vitamin B6 0.103mg 0.061mg 3%
Starch 7.43g 3%
Saturated fat 0.631g 0.052g 3%
Vitamin C 6mg 9mg 3%
Fats 2.01g 0.1g 3%
Choline 21.2mg 8.2mg 2%
Carbs 13.55g 6.5g 2%
Vitamin B1 0.076mg 0.05mg 2%
Vitamin B2 0.079mg 0.11mg 2%
Vitamin B5 0.189mg 0.298mg 2%
Zinc 0.58mg 0.32mg 2%
Folate 11µg 16µg 1%
Monounsaturated fat 0.601g 0.013g 1%
Vitamin B3 0.367mg 0.6mg 1%
Vitamin K 2.1µg 1.1µg 1%
Potassium 319mg 340mg 1%
Calcium 29mg 21mg 1%
Net carbs 9.85g 6g N/A
Sugar 0.54g 2.76g N/A
Copper 0.129mg 0.127mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.012mg 0%
Threonine 0.231mg 0.029mg 0%
Isoleucine 0.242mg 0.031mg 0%
Leucine 0.438mg 0.046mg 0%
Lysine 0.377mg 0.054mg 0%
Methionine 0.083mg 0.011mg 0%
Phenylalanine 0.297mg 0.032mg 0%
Valine 0.287mg 0.035mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +398%
Contains more FatsFats +1910%
Contains more CarbsCarbs +108.5%
Contains more OtherOther +113.8%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +4523.1%
Contains more Poly. FatPolyunsaturated fat +10760%
Contains less Sat. FatSaturated fat -91.8%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.