Yardlong beans vs. Pumpkin — In-Depth Nutrition Comparison
Compare
Summary of differences between Yardlong beans and Pumpkin
- Yardlong beans has more Vitamin C, Folate, Magnesium, and Iron, while Pumpkin has more Vitamin A.
- Pumpkin covers your daily need of Vitamin A 29% more than Yardlong beans.
- Yardlong beans contains 5 times more Folate than Pumpkin. While Yardlong beans contains 45µg of Folate, Pumpkin contains only 9µg.
These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.
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.
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more CalciumCalcium | +193.3% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more IronIron | +71.9% |
| Contains more ZincZinc | +56.5% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains more ManganeseManganese | +125.8% |
| Contains more SeleniumSelenium | +650% |
| Contains more CopperCopper | +93.6% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin CVitamin C | +244.7% |
| Contains more Vitamin B1Vitamin B1 | +174.2% |
| Contains more Vitamin B2Vitamin B2 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +52.5% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +1178.9% |
| Contains more Vitamin B5Vitamin B5 | +294.1% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more ProteinProtein | +251.4% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +87.3% |
| Contains more OtherOther | +16.1% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated Fat:
Sat. Fat
0.037 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
| Contains less Sat. FatSaturated Fat | -29.7% |
| Contains more Poly. FatPolyunsaturated fat | +950% |
~equal in
Monounsaturated Fat
~0.009g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 47kcal | 20kcal |
|
| Protein | 2.53g | 0.72g |
|
| Fats | 0.1g | 0.07g |
|
| Vitamin C | 16.2mg | 4.7mg |
|
| Net carbs | 9.18g | 3.8g |
|
| Carbs | 9.18g | 4.9g |
|
| Magnesium | 42mg | 9mg |
|
| Calcium | 44mg | 15mg |
|
| Potassium | 290mg | 230mg |
|
| Iron | 0.98mg | 0.57mg |
|
| Sugar | 2.08g |
|
|
| Fiber | 1.1g |
|
|
| Copper | 0.047mg | 0.091mg |
|
| Zinc | 0.36mg | 0.23mg |
|
| Phosphorus | 57mg | 30mg |
|
| Sodium | 4mg | 1mg |
|
| Vitamin A | 450IU | 5755IU |
|
| Vitamin A | 23µg | 288µg |
|
| Vitamin E | 0.8mg |
|
|
| Manganese | 0.201mg | 0.089mg |
|
| Selenium | 1.5µg | 0.2µg |
|
| Vitamin B1 | 0.085mg | 0.031mg |
|
| Vitamin B2 | 0.099mg | 0.078mg |
|
| Vitamin B3 | 0.63mg | 0.413mg |
|
| Vitamin B5 | 0.051mg | 0.201mg |
|
| Vitamin B6 | 0.024mg | 0.044mg |
|
| Vitamin K | 0.8µg |
|
|
| Folate | 45µg | 9µg |
|
| Choline | 6.2mg |
|
|
| Saturated Fat | 0.026g | 0.037g |
|
| Monounsaturated Fat | 0.009g | 0.009g | |
| Polyunsaturated fat | 0.042g | 0.004g |
|
| Tryptophan | 0.029mg | 0.009mg |
|
| Threonine | 0.094mg | 0.021mg |
|
| Isoleucine | 0.135mg | 0.023mg |
|
| Leucine | 0.18mg | 0.034mg |
|
| Lysine | 0.166mg | 0.039mg |
|
| Methionine | 0.036mg | 0.008mg |
|
| Phenylalanine | 0.139mg | 0.023mg |
|
| Valine | 0.146mg | 0.025mg |
|
| Histidine | 0.082mg | 0.011mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
34%
Minerals Daily Need Coverage Score
19%
11%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
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.