Apple vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between apples and pumpkins?
- Apples are richer in fiber, yet pumpkins are richer in vitamin A, copper, and iron.
- Pumpkins' daily need coverage for vitamin A is 114% higher.
- Apples have 5 times more sugar than pumpkins. Apples have 10.39g of sugar, while pumpkins have 2.08g.
- Apples have a lower glycemic index than pumpkins.
We used Apples, raw, with skin and Pumpkin, cooked, boiled, drained, without salt types in this comparison.
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 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 | +9500% |
| Contains more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 3µg | 288µg | 32% |
| Copper | 0.027mg | 0.091mg | 7% |
| Fructose | 5.9g | 7% | |
| Iron | 0.12mg | 0.57mg | 6% |
| Fiber | 2.4g | 1.1g | 5% |
| Vitamin B2 | 0.026mg | 0.078mg | 4% |
| Potassium | 107mg | 230mg | 4% |
| Vitamin E | 0.18mg | 0.8mg | 4% |
| Phosphorus | 11mg | 30mg | 3% |
| Vitamin B5 | 0.061mg | 0.201mg | 3% |
| Carbs | 13.81g | 4.9g | 3% |
| Folate | 3µg | 9µg | 2% |
| Vitamin B3 | 0.091mg | 0.413mg | 2% |
| Manganese | 0.035mg | 0.089mg | 2% |
| Calories | 52kcal | 20kcal | 2% |
| Zinc | 0.04mg | 0.23mg | 2% |
| Vitamin B1 | 0.017mg | 0.031mg | 1% |
| Protein | 0.26g | 0.72g | 1% |
| Vitamin K | 2.2µg | 0.8µg | 1% |
| Magnesium | 5mg | 9mg | 1% |
| Choline | 3.4mg | 6.2mg | 1% |
| Calcium | 6mg | 15mg | 1% |
| Fats | 0.17g | 0.07g | 0% |
| Vitamin C | 4.6mg | 4.7mg | 0% |
| Net carbs | 11.41g | 3.8g | N/A |
| Sugar | 10.39g | 2.08g | N/A |
| Starch | 0.05g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0µg | 0.2µg | 0% |
| Vitamin B6 | 0.041mg | 0.044mg | 0% |
| Saturated fat | 0.028g | 0.037g | 0% |
| Monounsaturated fat | 0.007g | 0.009g | 0% |
| Polyunsaturated fat | 0.051g | 0.004g | 0% |
| Tryptophan | 0.001mg | 0.009mg | 0% |
| Threonine | 0.006mg | 0.021mg | 0% |
| Isoleucine | 0.006mg | 0.023mg | 0% |
| Leucine | 0.013mg | 0.034mg | 0% |
| Lysine | 0.012mg | 0.039mg | 0% |
| Methionine | 0.001mg | 0.008mg | 0% |
| Phenylalanine | 0.006mg | 0.023mg | 0% |
| Valine | 0.012mg | 0.025mg | 0% |
| Histidine | 0.005mg | 0.011mg | 0% |
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% |
