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Potato vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 1.94g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.
Potato Pumpkin
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price 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
Potato 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
16
Potato
53
Pumpkin
Mineral Summary Score
14
Potato
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
Potato
4
:
Contains more Potassium +25%
Contains more Magnesium +91.7%
Contains more Phosphorus +29.5%
Contains more Calcium +75%
Contains more Copper +15.5%
Contains less Sodium -83.3%
Equal in Iron - 0.8
Equal in Zinc - 0.32
Contains more Potassium +25%
Contains more Magnesium +91.7%
Contains more Phosphorus +29.5%
Contains more Calcium +75%
Contains more Copper +15.5%
Contains less Sodium -83.3%
Equal in Iron - 0.8
Equal in Zinc - 0.32

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
Potato
5
:
Contains more Vitamin C +118.9%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +388.5%
Contains more Vitamin K +81.8%
Contains more Vitamin A +425550%
Contains more Vitamin E +10500%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B5 - 0.298
Contains more Vitamin C +118.9%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +388.5%
Contains more Vitamin K +81.8%
Contains more Vitamin A +425550%
Contains more Vitamin E +10500%
Contains more Vitamin B2 +243.8%
Equal in Vitamin B5 - 0.298

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%
Potato
6%
Pumpkin
Carbohydrates
17%
Potato
7%
Pumpkin
Fats
0%
Potato
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 Potato Pumpkin Opinion
Calories 77 26 Potato
Protein 2.05 1 Potato
Fats 0.09 0.1 Pumpkin
Vitamin C 19.7 9 Potato
Carbs 17.49 6.5 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.8 Potato
Calcium 12 21 Pumpkin
Potassium 425 340 Potato
Magnesium 23 12 Potato
Sugars 0.82 2.76 Pumpkin
Fiber 2.1 0.5 Potato
Copper 0.11 0.127 Pumpkin
Zinc 0.3 0.32 Pumpkin
Starch 15.29 Potato
Phosphorus 57 44 Potato
Sodium 6 1 Pumpkin
Vitamin A 2 8513 Pumpkin
Vitamin E 0.01 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.081 0.05 Potato
Vitamin B2 0.032 0.11 Pumpkin
Vitamin B3 1.061 0.6 Potato
Vitamin B5 0.295 0.298 Pumpkin
Vitamin B6 0.298 0.061 Potato
Vitamin B12 0 0
Vitamin K 2 1.1 Potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.052 Potato
Monounsaturated Fat 0.002 0.013 Pumpkin
Polyunsaturated fat 0.042 0.005 Potato
Tryptophan 0.021 0.012 Potato
Threonine 0.067 0.029 Potato
Isoleucine 0.066 0.031 Potato
Leucine 0.098 0.046 Potato
Lysine 0.107 0.054 Potato
Methionine 0.032 0.011 Potato
Phenylalanine 0.081 0.032 Potato
Valine 0.103 0.035 Potato
Histidine 0.035 0.016 Potato
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.