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Cauliflower vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 0.85g)
Which food is lower in glycemic index?
Cauliflower
Cauliflower is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Cauliflower
53
Pumpkin
Mineral Summary Score
10
Cauliflower
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +25%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains more Copper +225.6%
Contains more Zinc +18.5%
Contains less Sodium -96.7%
Equal in Calcium - 21
Equal in Phosphorus - 44
Contains more Magnesium +25%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains more Copper +225.6%
Contains more Zinc +18.5%
Contains less Sodium -96.7%
Equal in Calcium - 21
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Equal in Vitamin B1 - 0.05

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Cauliflower
6%
Pumpkin
Carbohydrates
5%
Cauliflower
7%
Pumpkin
Fats
1%
Cauliflower
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Pumpkin Opinion
Calories 25 26 Pumpkin
Protein 1.92 1 Cauliflower
Fats 0.28 0.1 Cauliflower
Vitamin C 48.2 9 Cauliflower
Carbs 4.97 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.8 Pumpkin
Calcium 22 21 Cauliflower
Potassium 299 340 Pumpkin
Magnesium 15 12 Cauliflower
Sugars 1.91 2.76 Pumpkin
Fiber 2 0.5 Cauliflower
Copper 0.039 0.127 Pumpkin
Zinc 0.27 0.32 Pumpkin
Starch
Phosphorus 44 44
Sodium 30 1 Pumpkin
Vitamin A 0 8513 Pumpkin
Vitamin E 0.08 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.06 0.11 Pumpkin
Vitamin B3 0.507 0.6 Pumpkin
Vitamin B5 0.667 0.298 Cauliflower
Vitamin B6 0.184 0.061 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 1.1 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.052 Pumpkin
Monounsaturated Fat 0.034 0.013 Cauliflower
Polyunsaturated fat 0.031 0.005 Cauliflower
Tryptophan 0.02 0.012 Cauliflower
Threonine 0.076 0.029 Cauliflower
Isoleucine 0.071 0.031 Cauliflower
Leucine 0.106 0.046 Cauliflower
Lysine 0.217 0.054 Cauliflower
Methionine 0.02 0.011 Cauliflower
Phenylalanine 0.065 0.032 Cauliflower
Valine 0.125 0.035 Cauliflower
Histidine 0.056 0.016 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.