Green Bean vs. Pumpkin Puree
Nutrition comparison of Green Bean and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and pumpkin puree:
- Both pumpkin puree and green bean are high in dietary fiber and potassium.
- Green bean has more thiamin, Vitamin B6 and folate.
- Green bean is a great source of Vitamin C.
- Pumpkin puree has more beta-carotene and alpha-carotene than green bean, however, green bean contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and green bean contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Green bean has a macronutrient ratio of 20:76:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Pumpkin Puree | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 76% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and green bean contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both pumpkin puree and green bean are high in dietary fiber. Pumpkin puree has a little more dietary fiber (7%) than green bean by weight - pumpkin puree has 2.9g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Pumpkin puree and green bean contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Pumpkin puree and green bean contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both pumpkin puree and green bean are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 190% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 21 times more Vitamin A than green bean - pumpkin puree has 778ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Pumpkin puree and green bean contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 169% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, Vitamin B6 and folate. Both green bean and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Green Bean | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.082 MG | 0.024 MG |
| Riboflavin | 0.104 MG | 0.054 MG |
| Niacin | 0.734 MG | 0.367 MG |
| Pantothenic acid | 0.225 MG | 0.4 MG |
| Vitamin B6 | 0.141 MG | 0.056 MG |
| Folate | 33 UG | 12 UG |
Minerals
calcium
Green bean has 42% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Pumpkin puree and green bean contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both pumpkin puree and green bean are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than green bean per 100 grams, however, green bean contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Green Bean | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 379 UG | 6940 UG |
| alpha-carotene | 69 UG | 4795 UG |
| lutein + zeaxanthin | 640 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Green Bean | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.008 G |
| Total | 0.069 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and pumpkin puree contain small amounts of linoleic acid.
| Green Bean | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.044 G | 0.007 G |
| Total | 0.044 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Green Bean (Beans, snap, green, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Green Bean g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or green bean contain more calories in 100 grams?Pumpkin puree and green bean contain similar amounts of calories - pumpkin puree has 34 calories in 100g and green bean has 31 calories.
Does pumpkin puree or green bean have more carbohydrates?
By weight, pumpkin puree and green bean contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and green bean has 7g of carbohydrates.
Does pumpkin puree or green bean contain more potassium?
Both pumpkin puree and green bean are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and green bean has 211mg of potassium.