Kidney Beans vs. Pumpkin Puree
Nutrition comparison of Kidney Beans and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and pumpkin puree:
- Both pumpkin puree and kidney beans are high in dietary fiber and potassium.
- Kidney bean has more thiamin and Vitamin B6, however, pumpkin puree contains more riboflavin and pantothenic acid.
- Kidney bean is a great source of calcium and protein.
- Pumpkin puree has 61% less carbohydrates than kidney bean.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and pumpkin puree has 72% less calories than kidney bean - pumpkin puree has 34 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Pumpkin Puree | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 67% | 82% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 61% less carbohydrates than kidney bean - pumpkin puree has 8.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both pumpkin puree and kidney beans are high in dietary fiber. Kidney bean has 107% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 638% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both pumpkin puree and kidney beans are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 20 times more Vitamin C than kidney bean - pumpkin puree has 4.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - pumpkin puree has 778ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Pumpkin puree and kidney beans contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Pumpkin puree and kidney beans contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin and Vitamin B6, however, pumpkin puree contains more riboflavin and pantothenic acid. Both kidney beans and pumpkin puree contain significant amounts of niacin and folate.
| Kidney Beans | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.06 MG | 0.024 MG |
| Riboflavin | 0.015 MG | 0.054 MG |
| Niacin | 0.417 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.113 MG | 0.056 MG |
| Folate | 23 UG | 12 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 123% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Pumpkin puree and kidney beans contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pumpkin puree and kidney beans are high in potassium. Kidney bean has 21% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Kidney Beans | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.008 G |
| Total | 0.132 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than pumpkin puree per 100 grams.
| Kidney Beans | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.217 G | 0.007 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pumpkin Puree (Pumpkin, canned, without salt) .
Kidney Beans 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 kidney beans contain more calories in 100 grams?Kidney bean is high in calories and pumpkin puree has 70% less calories than kidney bean - pumpkin puree has 34 calories in 100g and kidney bean has 121 calories.
Does pumpkin puree or kidney beans have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than kidney bean - pumpkin puree has 8.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does pumpkin puree or kidney beans contain more potassium?
Both pumpkin puree and kidney beans are high in potassium. Kidney bean has 20% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and kidney bean has 250mg of potassium.