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Spinach vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between Spinach and Pumpkin

  • Pumpkin contains less Vitamin K, Iron, Manganese, Folate, Vitamin A RAE, Magnesium, Vitamin B6, Vitamin B2, Calcium, and Copper than Spinach.
  • Spinach's daily need coverage for Vitamin K is 411% higher.
  • Pumpkin contains 16 times less Folate than Spinach. Spinach contains 146µg of Folate, while Pumpkin contains 9µg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Spinach 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.
Contains more Calcium +806.7%
Contains more Iron +526.3%
Contains more Magnesium +866.7%
Contains more Phosphorus +86.7%
Contains more Potassium +102.6%
Contains more Zinc +230.4%
Contains more Copper +91.2%
Contains more Manganese +950.6%
Contains more Selenium +650%
Contains less Sodium -98.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +806.7%
Contains more Iron +526.3%
Contains more Magnesium +866.7%
Contains more Phosphorus +86.7%
Contains more Potassium +102.6%
Contains more Zinc +230.4%
Contains more Copper +91.2%
Contains more Manganese +950.6%
Contains more Selenium +650%
Contains less Sodium -98.6%

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.
:
Contains more Vitamin A +82.1%
Contains more Vitamin E +160%
Contains more Vitamin C +108.5%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +202.6%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +450%
Contains more Folate +1522.2%
Contains more Vitamin K +61600%
Contains more Vitamin B5 +38.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +82.1%
Contains more Vitamin E +160%
Contains more Vitamin C +108.5%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +202.6%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +450%
Contains more Folate +1522.2%
Contains more Vitamin K +61600%
Contains more Vitamin B5 +38.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +312.5%
Contains more Fats +271.4%
Contains more Other +191.9%
Contains more Carbs +30.7%
Equal in Water - 93.69
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +312.5%
Contains more Fats +271.4%
Contains more Other +191.9%
Contains more Carbs +30.7%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +2625%
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +50%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +2625%
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Pumpkin Opinion
Net carbs 1.35g 3.8g Pumpkin
Protein 2.97g 0.72g Spinach
Fats 0.26g 0.07g Spinach
Carbs 3.75g 4.9g Pumpkin
Calories 23kcal 20kcal Spinach
Sugar 0.43g 2.08g Spinach
Fiber 2.4g 1.1g Spinach
Calcium 136mg 15mg Spinach
Iron 3.57mg 0.57mg Spinach
Magnesium 87mg 9mg Spinach
Phosphorus 56mg 30mg Spinach
Potassium 466mg 230mg Spinach
Sodium 70mg 1mg Pumpkin
Zinc 0.76mg 0.23mg Spinach
Copper 0.174mg 0.091mg Spinach
Manganese 0.935mg 0.089mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 5755IU Spinach
Vitamin A RAE 524µg 288µg Spinach
Vitamin E 2.08mg 0.8mg Spinach
Vitamin C 9.8mg 4.7mg Spinach
Vitamin B1 0.095mg 0.031mg Spinach
Vitamin B2 0.236mg 0.078mg Spinach
Vitamin B3 0.49mg 0.413mg Spinach
Vitamin B5 0.145mg 0.201mg Pumpkin
Vitamin B6 0.242mg 0.044mg Spinach
Folate 146µg 9µg Spinach
Vitamin K 493.6µg 0.8µg Spinach
Tryptophan 0.04mg 0.009mg Spinach
Threonine 0.127mg 0.021mg Spinach
Isoleucine 0.152mg 0.023mg Spinach
Leucine 0.231mg 0.034mg Spinach
Lysine 0.182mg 0.039mg Spinach
Methionine 0.055mg 0.008mg Spinach
Phenylalanine 0.134mg 0.023mg Spinach
Valine 0.168mg 0.025mg Spinach
Histidine 0.066mg 0.011mg Spinach
Saturated Fat 0.043g 0.037g Pumpkin
Monounsaturated Fat 0.006g 0.009g Pumpkin
Polyunsaturated fat 0.109g 0.004g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Pumpkin
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
183%
Spinach
37%
Pumpkin
Minerals Daily Need Coverage Score
52%
Spinach
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.65g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.006g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.