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  6. Peppers vs. Pumpkin

Peppers vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between Peppers and Pumpkin

  • Peppers have more Vitamin C, Vitamin B6, Vitamin K, Copper, Iron, and Manganese, while Pumpkin have more Vitamin A RAE.
  • Peppers covers your daily need of Vitamin C 264% more than Pumpkin.
  • Peppers contain 18 times more Vitamin K than Pumpkin. While Peppers contain 14.3µg of Vitamin K, Pumpkin contains only 0.8µg.
  • The amount of Sugar in Pumpkin is lower.

These are the specific foods used in this comparison Peppers, hot chili, green, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Peppers 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.
Peppers
Peppers
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +20%
Contains more Iron +110.5%
Contains more Magnesium +177.8%
Contains more Phosphorus +53.3%
Contains more Potassium +47.8%
Contains more Zinc +30.4%
Contains more Copper +91.2%
Contains more Manganese +166.3%
Contains more Selenium +150%
Contains less Sodium -85.7%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +20%
Contains more Iron +110.5%
Contains more Magnesium +177.8%
Contains more Phosphorus +53.3%
Contains more Potassium +47.8%
Contains more Zinc +30.4%
Contains more Copper +91.2%
Contains more Manganese +166.3%
Contains more Selenium +150%
Contains less Sodium -85.7%

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.
Peppers
Peppers
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin C +5059.6%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +130%
Contains more Vitamin B6 +531.8%
Contains more Folate +155.6%
Contains more Vitamin K +1687.5%
Contains more Vitamin A +388.1%
Contains more Vitamin E +15.9%
Contains more Vitamin B5 +229.5%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 C +5059.6%
Contains more Vitamin B1 +190.3%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +130%
Contains more Vitamin B6 +531.8%
Contains more Folate +155.6%
Contains more Vitamin K +1687.5%
Contains more Vitamin A +388.1%
Contains more Vitamin E +15.9%
Contains more Vitamin B5 +229.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Pumpkin
Pumpkin
Contains more Protein +177.8%
Contains more Fats +185.7%
Contains more Carbs +93.1%
Equal in Water - 93.69
Equal in Other - 0.62
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +177.8%
Contains more Fats +185.7%
Contains more Carbs +93.1%
Equal in Water - 93.69
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2625%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2625%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppers Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Peppers Pumpkin Opinion
Net carbs 7.96g 3.8g Peppers
Protein 2g 0.72g Peppers
Fats 0.2g 0.07g Peppers
Carbs 9.46g 4.9g Peppers
Calories 40kcal 20kcal Peppers
Sugar 5.1g 2.08g Pumpkin
Fiber 1.5g 1.1g Peppers
Calcium 18mg 15mg Peppers
Iron 1.2mg 0.57mg Peppers
Magnesium 25mg 9mg Peppers
Phosphorus 46mg 30mg Peppers
Potassium 340mg 230mg Peppers
Sodium 7mg 1mg Pumpkin
Zinc 0.3mg 0.23mg Peppers
Copper 0.174mg 0.091mg Peppers
Manganese 0.237mg 0.089mg Peppers
Selenium 0.5µg 0.2µg Peppers
Vitamin A 1179IU 5755IU Pumpkin
Vitamin A RAE 59µg 288µg Pumpkin
Vitamin E 0.69mg 0.8mg Pumpkin
Vitamin C 242.5mg 4.7mg Peppers
Vitamin B1 0.09mg 0.031mg Peppers
Vitamin B2 0.09mg 0.078mg Peppers
Vitamin B3 0.95mg 0.413mg Peppers
Vitamin B5 0.061mg 0.201mg Pumpkin
Vitamin B6 0.278mg 0.044mg Peppers
Folate 23µg 9µg Peppers
Vitamin K 14.3µg 0.8µg Peppers
Tryptophan 0.026mg 0.009mg Peppers
Threonine 0.074mg 0.021mg Peppers
Isoleucine 0.065mg 0.023mg Peppers
Leucine 0.105mg 0.034mg Peppers
Lysine 0.089mg 0.039mg Peppers
Methionine 0.024mg 0.008mg Peppers
Phenylalanine 0.062mg 0.023mg Peppers
Valine 0.084mg 0.025mg Peppers
Histidine 0.041mg 0.011mg Peppers
Saturated Fat 0.021g 0.037g Peppers
Monounsaturated Fat 0.011g 0.009g Peppers
Polyunsaturated fat 0.109g 0.004g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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
90%
Peppers
37%
Pumpkin
Minerals Daily Need Coverage Score
22%
Peppers
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers 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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.