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  6. Soup beans vs. Pumpkin

Soup beans vs. Pumpkin — In-Depth Nutrition Comparison

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How are soup beans and pumpkin different?

  • Soup beans are higher in fiber, selenium, manganese, and iron; however, pumpkin is richer in vitamin A, vitamin C, and vitamin B5.
  • Daily need coverage for vitamin A for pumpkin is 138% higher.
  • Soup beans contain 400 times more sodium than pumpkin. While soup beans contain 400mg of sodium, pumpkin contains only 1mg.
  • Pumpkin has a lower glycemic index (52) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Pumpkin, raw are the varieties used in this article.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +58.3%
Contains more CalciumCalcium +52.4%
Contains more IronIron +66.3%
Contains more CopperCopper +26%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +132%
Contains more SeleniumSelenium +2200%
Contains more PotassiumPotassium +94.3%
Contains less SodiumSodium -99.8%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +20%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +425.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +645%
Contains more Vitamin B6Vitamin B6 +22%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Pumpkin DV% diff.
Vitamin A 81µg 426µg 38%
Sodium 400mg 1mg 17%
Fiber 4.6g 0.5g 16%
Selenium 6.9µg 0.3µg 12%
Protein 5.19g 1g 8%
Vitamin C 1.8mg 9mg 8%
Iron 1.33mg 0.8mg 7%
Manganese 0.29mg 0.125mg 7%
Vitamin E 1.06mg 7%
Saturated fat 1.37g 0.052g 6%
Vitamin B5 0.04mg 0.298mg 5%
Fats 3.5g 0.1g 5%
Potassium 175mg 340mg 5%
Copper 0.16mg 0.127mg 4%
Monounsaturated fat 1.58g 0.013g 4%
Vitamin B2 0.06mg 0.11mg 4%
Cholesterol 9mg 0mg 3%
Polyunsaturated fat 0.39g 0.005g 3%
Calories 95kcal 26kcal 3%
Phosphorus 59mg 44mg 2%
Magnesium 19mg 12mg 2%
Carbs 11.16g 6.5g 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Folate 12µg 16µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B6 0.05mg 0.061mg 1%
Vitamin B3 0.7mg 0.6mg 1%
Zinc 0.44mg 0.32mg 1%
Calcium 32mg 21mg 1%
Net carbs 6.56g 6g N/A
Sugar 2.76g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +419%
Contains more FatsFats +3400%
Contains more CarbsCarbs +71.7%
Contains more OtherOther +90%
Contains more WaterWater +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +12053.8%
Contains more Poly. FatPolyunsaturated fat +7700%
Contains less Sat. FatSaturated fat -96.2%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.