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  6. Ginger vs. Pumpkin

Ginger vs. Pumpkin — In-Depth Nutrition Comparison

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How are Ginger and Pumpkin different?

  • Ginger is higher in Copper, Vitamin B6, Magnesium, Manganese, and Potassium, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 32% higher.
  • Ginger contains 5 times more Magnesium than Pumpkin. While Ginger contains 43mg of Magnesium, Pumpkin contains only 9mg.

Ginger root, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Ginger 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.
Ginger
Ginger
9
:
1
Pumpkin
Pumpkin
Contains more Magnesium +377.8%
Contains more Phosphorus +13.3%
Contains more Potassium +80.4%
Contains more Zinc +47.8%
Contains more Copper +148.4%
Contains more Manganese +157.3%
Contains more Selenium +250%
Contains less Sodium -92.3%
Equal in Calcium - 15
Equal in Iron - 0.57
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Magnesium +377.8%
Contains more Phosphorus +13.3%
Contains more Potassium +80.4%
Contains more Zinc +47.8%
Contains more Copper +148.4%
Contains more Manganese +157.3%
Contains more Selenium +250%
Contains less Sodium -92.3%
Equal in Calcium - 15
Equal in Iron - 0.57

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.
Ginger
Ginger
5
:
5
Pumpkin
Pumpkin
Contains more Vitamin B3 +81.6%
Contains more Vitamin B6 +263.6%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +207.7%
Contains more Vitamin B1 +24%
Contains more Vitamin B2 +129.4%
Contains more Vitamin K +700%
Equal in Vitamin C - 4.7
Equal in Vitamin B5 - 0.201
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 B3 +81.6%
Contains more Vitamin B6 +263.6%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +207.7%
Contains more Vitamin B1 +24%
Contains more Vitamin B2 +129.4%
Contains more Vitamin K +700%
Equal in Vitamin C - 4.7
Equal in Vitamin B5 - 0.201

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
:
1
Pumpkin
Pumpkin
Contains more Protein +152.8%
Contains more Fats +971.4%
Contains more Carbs +262.7%
Contains more Other +24.2%
Contains more Water +18.8%
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +152.8%
Contains more Fats +971.4%
Contains more Carbs +262.7%
Contains more Other +24.2%
Contains more Water +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +1611.1%
Contains more Polyunsaturated fat +3750%
Contains less Saturated Fat -81.8%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +1611.1%
Contains more Polyunsaturated fat +3750%
Contains less Saturated Fat -81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Pumpkin Opinion
Net carbs 15.77g 3.8g Ginger
Protein 1.82g 0.72g Ginger
Fats 0.75g 0.07g Ginger
Carbs 17.77g 4.9g Ginger
Calories 80kcal 20kcal Ginger
Sugar 1.7g 2.08g Ginger
Fiber 2g 1.1g Ginger
Calcium 16mg 15mg Ginger
Iron 0.6mg 0.57mg Ginger
Magnesium 43mg 9mg Ginger
Phosphorus 34mg 30mg Ginger
Potassium 415mg 230mg Ginger
Sodium 13mg 1mg Pumpkin
Zinc 0.34mg 0.23mg Ginger
Copper 0.226mg 0.091mg Ginger
Manganese 0.229mg 0.089mg Ginger
Selenium 0.7µg 0.2µg Ginger
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.26mg 0.8mg Pumpkin
Vitamin C 5mg 4.7mg Ginger
Vitamin B1 0.025mg 0.031mg Pumpkin
Vitamin B2 0.034mg 0.078mg Pumpkin
Vitamin B3 0.75mg 0.413mg Ginger
Vitamin B5 0.203mg 0.201mg Ginger
Vitamin B6 0.16mg 0.044mg Ginger
Folate 11µg 9µg Ginger
Vitamin K 0.1µg 0.8µg Pumpkin
Tryptophan 0.012mg 0.009mg Ginger
Threonine 0.036mg 0.021mg Ginger
Isoleucine 0.051mg 0.023mg Ginger
Leucine 0.074mg 0.034mg Ginger
Lysine 0.057mg 0.039mg Ginger
Methionine 0.013mg 0.008mg Ginger
Phenylalanine 0.045mg 0.023mg Ginger
Valine 0.073mg 0.025mg Ginger
Histidine 0.03mg 0.011mg Ginger
Saturated Fat 0.203g 0.037g Pumpkin
Monounsaturated Fat 0.154g 0.009g Ginger
Polyunsaturated fat 0.154g 0.004g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
9%
Ginger
37%
Pumpkin
Minerals Daily Need Coverage Score
23%
Ginger
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.166g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.