Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the differences between Potato and Pumpkin?

  • Potato is higher in Vitamin B6, Potassium, Iron, Vitamin B3, Phosphorus, Manganese, and Vitamin C, yet Pumpkin is higher in Vitamin A RAE, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Potato has 7 times more Vitamin B6 than Pumpkin. While Potato has 0.311mg of Vitamin B6, Pumpkin has only 0.044mg.

We used Potatoes, baked, flesh and skin, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Potato 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.
Potato
8
:
Contains more Iron +89.5%
Contains more Magnesium +211.1%
Contains more Phosphorus +133.3%
Contains more Potassium +132.6%
Contains more Zinc +56.5%
Contains more Copper +29.7%
Contains more Manganese +146.1%
Contains more Selenium +100%
Contains less Sodium -90%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Iron +89.5%
Contains more Magnesium +211.1%
Contains more Phosphorus +133.3%
Contains more Potassium +132.6%
Contains more Zinc +56.5%
Contains more Copper +29.7%
Contains more Manganese +146.1%
Contains more Selenium +100%
Contains less Sodium -90%
Equal in Calcium - 15

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.
Potato
7
:
Contains more Vitamin C +104.3%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +241.4%
Contains more Vitamin B5 +87.1%
Contains more Vitamin B6 +606.8%
Contains more Folate +211.1%
Contains more Vitamin K +150%
Contains more Vitamin A +57450%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +62.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 +104.3%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +241.4%
Contains more Vitamin B5 +87.1%
Contains more Vitamin B6 +606.8%
Contains more Folate +211.1%
Contains more Vitamin K +150%
Contains more Vitamin A +57450%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
4
:
Contains more Protein +247.2%
Contains more Fats +85.7%
Contains more Carbs +331.6%
Contains more Other +114.5%
Contains more Water +25.1%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 +247.2%
Contains more Fats +85.7%
Contains more Carbs +331.6%
Contains more Other +114.5%
Contains more Water +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
2
:
Contains more Polyunsaturated fat +1325%
Contains more Monounsaturated Fat +200%
Equal in Saturated Fat - 0.037
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +1325%
Contains more Monounsaturated Fat +200%
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.
Potato Pumpkin
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Potato Pumpkin Opinion
Net carbs 18.95g 3.8g Potato
Protein 2.5g 0.72g Potato
Fats 0.13g 0.07g Potato
Carbs 21.15g 4.9g Potato
Calories 93kcal 20kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 2.08g Potato
Fiber 2.2g 1.1g Potato
Calcium 15mg 15mg
Iron 1.08mg 0.57mg Potato
Magnesium 28mg 9mg Potato
Phosphorus 70mg 30mg Potato
Potassium 535mg 230mg Potato
Sodium 10mg 1mg Pumpkin
Zinc 0.36mg 0.23mg Potato
Copper 0.118mg 0.091mg Potato
Manganese 0.219mg 0.089mg Potato
Selenium 0.4µg 0.2µg Potato
Vitamin A 10IU 5755IU Pumpkin
Vitamin A RAE 1µg 288µg Pumpkin
Vitamin E 0.04mg 0.8mg Pumpkin
Vitamin C 9.6mg 4.7mg Potato
Vitamin B1 0.064mg 0.031mg Potato
Vitamin B2 0.048mg 0.078mg Pumpkin
Vitamin B3 1.41mg 0.413mg Potato
Vitamin B5 0.376mg 0.201mg Potato
Vitamin B6 0.311mg 0.044mg Potato
Folate 28µg 9µg Potato
Vitamin K 2µg 0.8µg Potato
Tryptophan 0.025mg 0.009mg Potato
Threonine 0.081mg 0.021mg Potato
Isoleucine 0.08mg 0.023mg Potato
Leucine 0.119mg 0.034mg Potato
Lysine 0.13mg 0.039mg Potato
Methionine 0.038mg 0.008mg Potato
Phenylalanine 0.099mg 0.023mg Potato
Valine 0.125mg 0.025mg Potato
Histidine 0.042mg 0.011mg Potato
Saturated Fat 0.034g 0.037g Potato
Monounsaturated Fat 0.003g 0.009g Pumpkin
Polyunsaturated fat 0.057g 0.004g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Potato
37%
Pumpkin
Minerals Daily Need Coverage Score
22%
Potato
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
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)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.