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Pumpkin nutrition chart, glycemic index and rich nutrients

Pumpkin, raw
*all the values are displayed for the amount of 100 grams

What is Pumpkin rich in: TOP 5 nutrients.

Pumpkin
richer than 90% foods
Rich in Vitamin A, RAE
richer than 78% foods
richer than 75% foods
richer than 72% foods
Rich in Carotene, beta
richer than 63% foods
90% Vitamin A
78% Vitamin A, RAE
75% Vitamin C
72% Potassium
63% Carotene, beta
Explanation: This food contains more Vitamin A than 90% of foods. More importantly, although there are several foods (10%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, RAE, Vitamin C, Potassium and Carotene, beta

Pumpkin Glycemic index (GI)

75
Similar food data
15 Cucumber Cucumber
15 Eggplant Eggplant
45 Vegetable Vegetable

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 2%
1 g of 50 g
2%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 2%
6.5 g of 300 g
2%
Water:
Daily Value: 5%
91.6 g of 2,000 g
5%
Other:
0.8 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 26
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
TotalCarbohydrate 7g
4%
Dietary Fiber 1g
Total Sugars 3g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 21mg 2%

Iron 1mg 6%

Potassium 340mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 21 mg of 1,000 mg 2%
Iron: 0.8 mg of 18 mg 4%
Magnesium: 12 mg of 400 mg 3%
Phosphorus: 44 mg of 1,000 mg 4%
Potassium: 340 mg of 3,500 mg 10%
Sodium: 1 mg of 2,400 mg 0%
Zinc: 0.32 mg of 15 mg 2%
Copper: 0.127 mg of 2 mg 6%
Manganese: 0.125 mg of 2 mg 6%
Selenium: 0.3 µg of 70 µg 0%
Choline: 8.2 mg of 550 mg 1%

Mineral chart - relative view

Potassium
340 mg
TOP 28%
Copper
0.127 mg
TOP 43%
Calcium
21 mg
TOP 52%
Manganese
0.125 mg
TOP 58%
Iron
0.8 mg
TOP 67%
Zinc
0.32 mg
TOP 78%
Phosphorus
44 mg
TOP 79%
Magnesium
12 mg
TOP 80%
Choline
8.2 mg
TOP 88%
Selenium
0.3 mg
TOP 92%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A: 8513 IU of 5,000 IU 170%
Vitamin E : 1.06 mg of 20 mg 5%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 9 mg of 60 mg 15%
Vitamin B1: 0.05 mg of 2 mg 3%
Vitamin B2: 0.11 mg of 2 mg 6%
Vitamin B3: 0.6 mg of 20 mg 3%
Vitamin B5: 0.298 mg of 10 mg 3%
Vitamin B6: 0.061 mg of 2 mg 3%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.1 µg of 80 µg 1%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
8513 µg
TOP 10%
Vitamin C
9 µg
TOP 25%
Vitamin E
1.06 µg
TOP 46%
Vitamin B2
0.11 µg
TOP 66%
Vitamin B1
0.05 µg
TOP 72%
Vitamin B5
0.298 µg
TOP 74%
Vitamin B6
0.061 µg
TOP 75%
Vitamin B3
0.6 µg
TOP 76%
Vitamin K
1.1 µg
TOP 77%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 12 mg of 280 mg 4%
Threonine: 29 mg of 1,050 mg 3%
Isoleucine: 31 mg of 1,400 mg 2%
Leucine: 46 mg of 2,730 mg 2%
Lysine: 54 mg of 2,100 mg 3%
Methionine: 11 mg of 1,050 mg 1%
Phenylalanine: 32 mg of 1,750 mg 2%
Valine: 35 mg of 1,820 mg 2%
Histidine: 16 mg of 700 mg 2%

Fat type information

Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.