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  6. Spinach raw vs. Pumpkin

Spinach raw vs. Pumpkin — In-Depth Nutrition Comparison

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How are Spinach raw and Pumpkin different?

  • Spinach raw has more Vitamin K, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin B6, Calcium, Fiber, and Vitamin E than Pumpkin.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.
  • Spinach raw contains 12 times more Folate than Pumpkin. While Spinach raw contains 194µg of Folate, Pumpkin contains only 16µg.

Spinach, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +371.4%
Contains more Iron +238.8%
Contains more Magnesium +558.3%
Contains more Phosphorus +11.4%
Contains more Potassium +64.1%
Contains more Zinc +65.6%
Contains more Manganese +617.6%
Contains more Selenium +233.3%
Contains less Sodium -98.7%
Equal in Copper - 0.127
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +371.4%
Contains more Iron +238.8%
Contains more Magnesium +558.3%
Contains more Phosphorus +11.4%
Contains more Potassium +64.1%
Contains more Zinc +65.6%
Contains more Manganese +617.6%
Contains more Selenium +233.3%
Contains less Sodium -98.7%
Equal in Copper - 0.127

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.
Spinach raw
Spinach raw
9
:
1
Pumpkin
Pumpkin
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Folate +1112.5%
Contains more Vitamin K +43800%
Contains more Vitamin B5 +358.5%
Equal in Vitamin A - 8513
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Folate +1112.5%
Contains more Vitamin K +43800%
Contains more Vitamin B5 +358.5%
Equal in Vitamin A - 8513

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Pumpkin
Pumpkin
Contains more Protein +186%
Contains more Fats +290%
Contains more Other +115%
Contains more Carbs +79.1%
Equal in Water - 91.6
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +186%
Contains more Fats +290%
Contains more Other +115%
Contains more Carbs +79.1%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Pumpkin
Pumpkin
Contains more Polyunsaturated fat +3200%
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +30%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Polyunsaturated fat +3200%
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Pumpkin Opinion
Net carbs 1.43g 6g Pumpkin
Protein 2.86g 1g Spinach raw
Fats 0.39g 0.1g Spinach raw
Carbs 3.63g 6.5g Pumpkin
Calories 23kcal 26kcal Pumpkin
Fructose 0.15g Spinach raw
Sugar 0.42g 2.76g Spinach raw
Fiber 2.2g 0.5g Spinach raw
Calcium 99mg 21mg Spinach raw
Iron 2.71mg 0.8mg Spinach raw
Magnesium 79mg 12mg Spinach raw
Phosphorus 49mg 44mg Spinach raw
Potassium 558mg 340mg Spinach raw
Sodium 79mg 1mg Pumpkin
Zinc 0.53mg 0.32mg Spinach raw
Copper 0.13mg 0.127mg Spinach raw
Manganese 0.897mg 0.125mg Spinach raw
Selenium 1µg 0.3µg Spinach raw
Vitamin A 9377IU 8513IU Spinach raw
Vitamin A RAE 469µg 426µg Spinach raw
Vitamin E 2.03mg 1.06mg Spinach raw
Vitamin C 28.1mg 9mg Spinach raw
Vitamin B1 0.078mg 0.05mg Spinach raw
Vitamin B2 0.189mg 0.11mg Spinach raw
Vitamin B3 0.724mg 0.6mg Spinach raw
Vitamin B5 0.065mg 0.298mg Pumpkin
Vitamin B6 0.195mg 0.061mg Spinach raw
Folate 194µg 16µg Spinach raw
Vitamin K 482.9µg 1.1µg Spinach raw
Tryptophan 0.039mg 0.012mg Spinach raw
Threonine 0.122mg 0.029mg Spinach raw
Isoleucine 0.147mg 0.031mg Spinach raw
Leucine 0.223mg 0.046mg Spinach raw
Lysine 0.174mg 0.054mg Spinach raw
Methionine 0.053mg 0.011mg Spinach raw
Phenylalanine 0.129mg 0.032mg Spinach raw
Valine 0.161mg 0.035mg Spinach raw
Histidine 0.064mg 0.016mg Spinach raw
Saturated Fat 0.063g 0.052g Pumpkin
Monounsaturated Fat 0.01g 0.013g Pumpkin
Polyunsaturated fat 0.165g 0.005g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
55%
Pumpkin
Minerals Daily Need Coverage Score
45%
Spinach raw
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.34g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.011g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.