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  6. Garden asparagus vs. Pumpkin

Garden asparagus vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Pumpkin

  • Garden asparagus has more Vitamin K, Iron, Copper, Folate, and Vitamin B1, however, Pumpkin has more Vitamin A RAE.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Pumpkin has 6 times less Folate than Garden asparagus. Garden asparagus has 52µg of Folate, while Pumpkin has 9µg.

Food types used in this article are Asparagus, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Garden asparagus vs Pumpkin 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.
Garden asparagus
Garden asparagus
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +60%
Contains more Iron +275.4%
Contains more Magnesium +55.6%
Contains more Phosphorus +73.3%
Contains more Zinc +134.8%
Contains more Copper +107.7%
Contains more Manganese +77.5%
Contains more Selenium +1050%
Contains more Potassium +13.9%
Contains less Sodium -50%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +60%
Contains more Iron +275.4%
Contains more Magnesium +55.6%
Contains more Phosphorus +73.3%
Contains more Zinc +134.8%
Contains more Copper +107.7%
Contains more Manganese +77.5%
Contains more Selenium +1050%
Contains more Potassium +13.9%
Contains less Sodium -50%

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.
Garden asparagus
Garden asparagus
9
:
1
Pumpkin
Pumpkin
Contains more Vitamin E +41.3%
Contains more Vitamin C +19.1%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +136.8%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +106.8%
Contains more Folate +477.8%
Contains more Vitamin K +5100%
Contains more Vitamin A +661.2%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +41.3%
Contains more Vitamin C +19.1%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +136.8%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +106.8%
Contains more Folate +477.8%
Contains more Vitamin K +5100%
Contains more Vitamin A +661.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Pumpkin
Pumpkin
Contains more Protein +205.6%
Contains more Fats +71.4%
Contains more Carbs +26.3%
Equal in Water - 93.69
Equal in Other - 0.62
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +205.6%
Contains more Fats +71.4%
Contains more Carbs +26.3%
Equal in Water - 93.69
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Pumpkin
Pumpkin
Contains more Polyunsaturated fat +1150%
Contains more Monounsaturated Fat +∞%
Equal in Saturated Fat - 0.037
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +1150%
Contains more Monounsaturated Fat +∞%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Pumpkin Opinion
Net carbs 1.78g 3.8g Pumpkin
Protein 2.2g 0.72g Garden asparagus
Fats 0.12g 0.07g Garden asparagus
Carbs 3.88g 4.9g Pumpkin
Calories 20kcal 20kcal
Fructose 1g Garden asparagus
Sugar 1.88g 2.08g Garden asparagus
Fiber 2.1g 1.1g Garden asparagus
Calcium 24mg 15mg Garden asparagus
Iron 2.14mg 0.57mg Garden asparagus
Magnesium 14mg 9mg Garden asparagus
Phosphorus 52mg 30mg Garden asparagus
Potassium 202mg 230mg Pumpkin
Sodium 2mg 1mg Pumpkin
Zinc 0.54mg 0.23mg Garden asparagus
Copper 0.189mg 0.091mg Garden asparagus
Manganese 0.158mg 0.089mg Garden asparagus
Selenium 2.3µg 0.2µg Garden asparagus
Vitamin A 756IU 5755IU Pumpkin
Vitamin A RAE 38µg 288µg Pumpkin
Vitamin E 1.13mg 0.8mg Garden asparagus
Vitamin C 5.6mg 4.7mg Garden asparagus
Vitamin B1 0.143mg 0.031mg Garden asparagus
Vitamin B2 0.141mg 0.078mg Garden asparagus
Vitamin B3 0.978mg 0.413mg Garden asparagus
Vitamin B5 0.274mg 0.201mg Garden asparagus
Vitamin B6 0.091mg 0.044mg Garden asparagus
Folate 52µg 9µg Garden asparagus
Vitamin K 41.6µg 0.8µg Garden asparagus
Tryptophan 0.027mg 0.009mg Garden asparagus
Threonine 0.084mg 0.021mg Garden asparagus
Isoleucine 0.075mg 0.023mg Garden asparagus
Leucine 0.128mg 0.034mg Garden asparagus
Lysine 0.104mg 0.039mg Garden asparagus
Methionine 0.031mg 0.008mg Garden asparagus
Phenylalanine 0.075mg 0.023mg Garden asparagus
Valine 0.115mg 0.025mg Garden asparagus
Histidine 0.049mg 0.011mg Garden asparagus
Saturated Fat 0.04g 0.037g Pumpkin
Monounsaturated Fat 0g 0.009g Pumpkin
Polyunsaturated fat 0.05g 0.004g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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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
29%
Garden asparagus
37%
Pumpkin
Minerals Daily Need Coverage Score
25%
Garden asparagus
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.