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

Pumpkin vs. Ginger — In-Depth Nutrition Comparison

Compare

How are Pumpkin and Ginger different?

  • Pumpkin is higher in Vitamin A RAE, however, Ginger is richer in Copper, Vitamin B6, Magnesium, Manganese, and Potassium.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 32% higher.
  • Pumpkin contains 3 times more Vitamin E than Ginger. While Pumpkin contains 0.8mg of Vitamin E , Ginger contains only 0.26mg.

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

Infographic

Pumpkin vs Ginger 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.
:
9
Ginger
Contains less Sodium -92.3%
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%
Equal in Calcium - 16
Equal in Iron - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains less Sodium -92.3%
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%
Equal in Calcium - 16
Equal in Iron - 0.6

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.
:
5
Ginger
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%
Contains more Vitamin B3 +81.6%
Contains more Vitamin B6 +263.6%
Contains more Folate +22.2%
Equal in Vitamin C - 5
Equal in Vitamin B5 - 0.203
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%
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%
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%
Contains more Vitamin B3 +81.6%
Contains more Vitamin B6 +263.6%
Contains more Folate +22.2%
Equal in Vitamin C - 5
Equal in Vitamin B5 - 0.203

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Ginger
Contains more Water +18.8%
Contains more Protein +152.8%
Contains more Fats +971.4%
Contains more Carbs +262.7%
Contains more Other +24.2%
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Water +18.8%
Contains more Protein +152.8%
Contains more Fats +971.4%
Contains more Carbs +262.7%
Contains more Other +24.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.