Black Beans vs. Pumpkin Puree
Nutrition comparison of Black 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
black beans
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pumpkin puree:
- Both pumpkin puree and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin and folate.
- Pumpkin puree has 51% less carbohydrates than black bean.
- Pumpkin puree has 63% less calories than black bean.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 63% less calories than black bean - pumpkin puree has 34 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pumpkin Puree | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 71% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 51% less carbohydrates than black bean - pumpkin puree has 8.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pumpkin puree and black beans are high in dietary fiber. Black bean has 138% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Pumpkin puree and black beans contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 448% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both pumpkin puree and black beans are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and black beans contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than black bean - pumpkin puree has 778ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Pumpkin puree and black beans contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pumpkin puree and black beans contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both black beans and pumpkin puree contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Black Beans | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.14 MG | 0.024 MG |
| Riboflavin | 0.12 MG | 0.054 MG |
| Niacin | 0.62 MG | 0.367 MG |
| Pantothenic acid | 0.184 MG | 0.4 MG |
| Vitamin B6 | 0.055 MG | 0.056 MG |
| Folate | 61 UG | 12 UG |
Minerals
calcium
Black bean has 35% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 37% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pumpkin puree and black beans are high in potassium. Black bean has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Black Beans | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.008 G |
| Total | 0.057 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than pumpkin puree per 100 grams.
| Black Beans | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.068 G | 0.007 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Pumpkin Puree (Pumpkin, canned, without salt) .
Black 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 black beans contain more calories in 100 grams?Pumpkin puree has 60% less calories than black bean - pumpkin puree has 34 calories in 100g and black bean has 91 calories.
Does pumpkin puree or black beans have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than black bean - pumpkin puree has 8.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pumpkin puree or black beans contain more potassium?
Both pumpkin puree and black beans are high in potassium. Black bean has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and black bean has 308mg of potassium.