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Pumpkin vs. Shallot — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Shallot

  • Pumpkin has more Vitamin A RAE, and Vitamin E , however, Shallot is richer in Vitamin B6, Manganese, Fiber, Iron, and Folate.
  • Pumpkin covers your daily Vitamin A RAE needs 32% more than Shallot.
  • Shallot has 20 times less Vitamin E than Pumpkin. Pumpkin has 0.8mg of Vitamin E , while Shallot has 0.04mg.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Shallots, raw.

Infographic

Pumpkin vs Shallot infographic
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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.
Contains less Sodium -91.7%
Contains more Calcium +146.7%
Contains more Iron +110.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +100%
Contains more Potassium +45.2%
Contains more Zinc +73.9%
Contains more Manganese +228.1%
Contains more Selenium +500%
Equal in Copper - 0.088
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 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains less Sodium -91.7%
Contains more Calcium +146.7%
Contains more Iron +110.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +100%
Contains more Potassium +45.2%
Contains more Zinc +73.9%
Contains more Manganese +228.1%
Contains more Selenium +500%
Equal in Copper - 0.088

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.
:
Contains more Vitamin A +143775%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +106.5%
Contains more Vitamin C +70.2%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +684.1%
Contains more Folate +277.8%
Equal in Vitamin K - 0.8
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 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +143775%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +106.5%
Contains more Vitamin C +70.2%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +684.1%
Contains more Folate +277.8%
Equal in Vitamin K - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +17.4%
Contains more Protein +247.2%
Contains more Fats +42.9%
Contains more Carbs +242.9%
Contains more Other +29%
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Water +17.4%
Contains more Protein +247.2%
Contains more Fats +42.9%
Contains more Carbs +242.9%
Contains more Other +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +875%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +875%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Shallot
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Shallot Opinion
Net carbs 3.8g 13.6g Shallot
Protein 0.72g 2.5g Shallot
Fats 0.07g 0.1g Shallot
Carbs 4.9g 16.8g Shallot
Calories 20kcal 72kcal Shallot
Sugar 2.08g 7.87g Pumpkin
Fiber 1.1g 3.2g Shallot
Calcium 15mg 37mg Shallot
Iron 0.57mg 1.2mg Shallot
Magnesium 9mg 21mg Shallot
Phosphorus 30mg 60mg Shallot
Potassium 230mg 334mg Shallot
Sodium 1mg 12mg Pumpkin
Zinc 0.23mg 0.4mg Shallot
Copper 0.091mg 0.088mg Pumpkin
Manganese 0.089mg 0.292mg Shallot
Selenium 0.2µg 1.2µg Shallot
Vitamin A 5755IU 4IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg 0.04mg Pumpkin
Vitamin C 4.7mg 8mg Shallot
Vitamin B1 0.031mg 0.06mg Shallot
Vitamin B2 0.078mg 0.02mg Pumpkin
Vitamin B3 0.413mg 0.2mg Pumpkin
Vitamin B5 0.201mg 0.29mg Shallot
Vitamin B6 0.044mg 0.345mg Shallot
Folate 9µg 34µg Shallot
Vitamin K 0.8µg 0.8µg
Tryptophan 0.009mg 0.028mg Shallot
Threonine 0.021mg 0.098mg Shallot
Isoleucine 0.023mg 0.106mg Shallot
Leucine 0.034mg 0.149mg Shallot
Lysine 0.039mg 0.125mg Shallot
Methionine 0.008mg 0.027mg Shallot
Phenylalanine 0.023mg 0.081mg Shallot
Valine 0.025mg 0.11mg Shallot
Histidine 0.011mg 0.043mg Shallot
Saturated Fat 0.037g 0.017g Shallot
Monounsaturated Fat 0.009g 0.014g Shallot
Polyunsaturated fat 0.004g 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Shallot
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
37%
Pumpkin
15%
Shallot
Minerals Daily Need Coverage Score
11%
Pumpkin
21%
Shallot

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 5.79g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.