Cauliflower vs. Pumpkin — In-Depth Nutrition Comparison
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How are Cauliflower and Pumpkin different?
- Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, and Choline, while Pumpkin is higher in Vitamin A RAE, and Copper.
- Cauliflower covers your daily need of Vitamin C 48% more than Pumpkin.
- Cauliflower contains 19 times more Vitamin K than Pumpkin. Cauliflower contains 15.5µg of Vitamin K, while Pumpkin contains 0.8µg.
Cauliflower, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.
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
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Calcium
+46.7%
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Magnesium
+66.7%
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Phosphorus
+46.7%
Contains
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Potassium
+30%
Contains
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Zinc
+17.4%
Contains
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Manganese
+74.2%
Contains
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Selenium
+200%
Contains
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Iron
+35.7%
Contains
less
Sodium
-96.7%
Contains
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Copper
+133.3%
Contains
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Calcium
+46.7%
Contains
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Magnesium
+66.7%
Contains
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Phosphorus
+46.7%
Contains
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Potassium
+30%
Contains
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Zinc
+17.4%
Contains
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Manganese
+74.2%
Contains
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Selenium
+200%
Contains
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Iron
+35.7%
Contains
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Sodium
-96.7%
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Copper
+133.3%
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.
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Contains
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Vitamin C
+925.5%
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Vitamin B1
+61.3%
Contains
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Vitamin B3
+22.8%
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Vitamin B5
+231.8%
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Vitamin B6
+318.2%
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Folate
+533.3%
Contains
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Vitamin K
+1837.5%
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Vitamin A
+∞%
Contains
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Vitamin E
+900%
Contains
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Vitamin B2
+30%
Contains
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Vitamin C
+925.5%
Contains
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Vitamin B1
+61.3%
Contains
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Vitamin B3
+22.8%
Contains
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Vitamin B5
+231.8%
Contains
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Vitamin B6
+318.2%
Contains
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Folate
+533.3%
Contains
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Vitamin K
+1837.5%
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Vitamin A
+∞%
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Vitamin E
+900%
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Vitamin B2
+30%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+166.7%
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Fats
+300%
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Other
+22.6%
Equal in Carbs - 4.9
Equal in Water - 93.69
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Contains
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Protein
+166.7%
Contains
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Fats
+300%
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Other
+22.6%
Equal in Carbs - 4.9
Equal in Water - 93.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+277.8%
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Polyunsaturated fat
+675%
Contains
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Saturated Fat
-71.5%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
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Monounsaturated Fat
+277.8%
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Polyunsaturated fat
+675%
Contains
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Saturated Fat
-71.5%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 3.8g |
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| Protein | 1.92g | 0.72g |
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| Fats | 0.28g | 0.07g |
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| Carbs | 4.97g | 4.9g |
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| Calories | 25kcal | 20kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g | 2.08g |
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| Fiber | 2g | 1.1g |
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| Calcium | 22mg | 15mg |
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| Iron | 0.42mg | 0.57mg |
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| Magnesium | 15mg | 9mg |
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| Phosphorus | 44mg | 30mg |
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| Potassium | 299mg | 230mg |
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| Sodium | 30mg | 1mg |
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| Zinc | 0.27mg | 0.23mg |
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| Copper | 0.039mg | 0.091mg |
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| Manganese | 0.155mg | 0.089mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 0IU | 5755IU |
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| Vitamin A RAE | 0µg | 288µg |
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| Vitamin E | 0.08mg | 0.8mg |
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| Vitamin C | 48.2mg | 4.7mg |
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| Vitamin B1 | 0.05mg | 0.031mg |
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| Vitamin B2 | 0.06mg | 0.078mg |
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| Vitamin B3 | 0.507mg | 0.413mg |
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| Vitamin B5 | 0.667mg | 0.201mg |
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| Vitamin B6 | 0.184mg | 0.044mg |
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| Folate | 57µg | 9µg |
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| Vitamin K | 15.5µg | 0.8µg |
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| Tryptophan | 0.02mg | 0.009mg |
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| Threonine | 0.076mg | 0.021mg |
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| Isoleucine | 0.071mg | 0.023mg |
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| Leucine | 0.106mg | 0.034mg |
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| Lysine | 0.217mg | 0.039mg |
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| Methionine | 0.02mg | 0.008mg |
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| Phenylalanine | 0.065mg | 0.023mg |
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| Valine | 0.125mg | 0.025mg |
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| Histidine | 0.056mg | 0.011mg |
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| Saturated Fat | 0.13g | 0.037g |
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| Monounsaturated Fat | 0.034g | 0.009g |
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| Polyunsaturated fat | 0.031g | 0.004g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
30%
37%
Minerals Daily Need Coverage Score
13%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.17g)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)