Apple vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between Apple and Pumpkin?
- Apple is richer in Fiber, yet Pumpkin is richer in Vitamin A RAE, Copper, and Iron.
- Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
- Apple has 5 times more Sugar than Pumpkin. Apple has 10.39g of Sugar, while Pumpkin has 2.08g.
We used Apples, raw, with skin and Pumpkin, cooked, boiled, drained, without salt types in this comparison.
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 MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +115% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +237% |
| Contains more ZincZinc | +475% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more ManganeseManganese | +154.3% |
| Contains more SeleniumSelenium | +∞% |
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 KVitamin K | +175% |
| Contains more Vitamin AVitamin A | +10557.4% |
| Contains more Vitamin E Vitamin E | +344.4% |
| Contains more Vitamin B1Vitamin B1 | +82.4% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +353.8% |
| Contains more Vitamin B5Vitamin B5 | +229.5% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +82.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +181.8% |
| Contains more ProteinProtein | +176.9% |
| Contains more OtherOther | +210% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -24.3% |
| Contains more Poly. FatPolyunsaturated fat | +1175% |
| Contains more Mono. FatMonounsaturated Fat | +28.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 20kcal |
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| Protein | 0.26g | 0.72g |
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| Fats | 0.17g | 0.07g |
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| Vitamin C | 4.6mg | 4.7mg |
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| Net carbs | 11.41g | 3.8g |
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| Carbs | 13.81g | 4.9g |
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| Magnesium | 5mg | 9mg |
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| Calcium | 6mg | 15mg |
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| Potassium | 107mg | 230mg |
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| Iron | 0.12mg | 0.57mg |
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| Sugar | 10.39g | 2.08g |
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| Fiber | 2.4g | 1.1g |
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| Copper | 0.027mg | 0.091mg |
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| Zinc | 0.04mg | 0.23mg |
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| Starch | 0.05g |
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| Phosphorus | 11mg | 30mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 54IU | 5755IU |
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| Vitamin A RAE | 3µg | 288µg |
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| Vitamin E | 0.18mg | 0.8mg |
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| Manganese | 0.035mg | 0.089mg |
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| Selenium | 0µg | 0.2µg |
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| Vitamin B1 | 0.017mg | 0.031mg |
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| Vitamin B2 | 0.026mg | 0.078mg |
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| Vitamin B3 | 0.091mg | 0.413mg |
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| Vitamin B5 | 0.061mg | 0.201mg |
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| Vitamin B6 | 0.041mg | 0.044mg |
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| Vitamin K | 2.2µg | 0.8µg |
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| Folate | 3µg | 9µg |
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| Choline | 3.4mg | 6.2mg |
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| Saturated Fat | 0.028g | 0.037g |
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| Monounsaturated Fat | 0.007g | 0.009g |
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| Polyunsaturated fat | 0.051g | 0.004g |
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| Tryptophan | 0.001mg | 0.009mg |
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| Threonine | 0.006mg | 0.021mg |
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| Isoleucine | 0.006mg | 0.023mg |
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| Leucine | 0.013mg | 0.034mg |
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| Lysine | 0.012mg | 0.039mg |
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| Methionine | 0.001mg | 0.008mg |
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| Phenylalanine | 0.006mg | 0.023mg |
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| Valine | 0.012mg | 0.025mg |
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| Histidine | 0.005mg | 0.011mg |
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| Fructose | 5.9g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
34%
Minerals Daily Need Coverage Score
4%
11%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 8.31g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Apple is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Apple is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)