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Cauliflower vs Pumpkin - In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Pumpkin?

  • Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Choline, and Fiber, yet Pumpkin is higher in Vitamin A RAE, Copper, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% more.
  • Cauliflower has 14 times more Vitamin K than Pumpkin. While Cauliflower has 15.5µg of Vitamin K, Pumpkin has only 1.1µg.

We used Cauliflower, raw and Pumpkin, raw types in this article.

Infographic

Cauliflower vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +25%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains less Sodium -96.7%
Contains more Zinc +18.5%
Contains more Copper +225.6%
Equal in Calcium - 21
Equal in Phosphorus - 44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +25%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains less Sodium -96.7%
Contains more Zinc +18.5%
Contains more Copper +225.6%
Equal in Calcium - 21
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Folate +256.3%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Folate +256.3%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Equal in Vitamin B1 - 0.05

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin Opinion
Net carbs 2.97g 6g Pumpkin
Protein 1.92g 1g Cauliflower
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 6.5g Pumpkin
Calories 25kcal 26kcal Pumpkin
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 2.76g Cauliflower
Fiber 2g 0.5g Cauliflower
Calcium 22mg 21mg Cauliflower
Iron 0.42mg 0.8mg Pumpkin
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 44mg
Potassium 299mg 340mg Pumpkin
Sodium 30mg 1mg Pumpkin
Zinc 0.27mg 0.32mg Pumpkin
Copper 0.039mg 0.127mg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin E 0.08mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 9mg Cauliflower
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.06mg 0.11mg Pumpkin
Vitamin B3 0.507mg 0.6mg Pumpkin
Vitamin B5 0.667mg 0.298mg Cauliflower
Vitamin B6 0.184mg 0.061mg Cauliflower
Folate 57µg 16µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 1.1µg Cauliflower
Tryptophan 0.02mg 0.012mg Cauliflower
Threonine 0.076mg 0.029mg Cauliflower
Isoleucine 0.071mg 0.031mg Cauliflower
Leucine 0.106mg 0.046mg Cauliflower
Lysine 0.217mg 0.054mg Cauliflower
Methionine 0.02mg 0.011mg Cauliflower
Phenylalanine 0.065mg 0.032mg Cauliflower
Valine 0.125mg 0.035mg Cauliflower
Histidine 0.056mg 0.016mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.052g Pumpkin
Monounsaturated Fat 0.034g 0.013g Cauliflower
Polyunsaturated fat 0.031g 0.005g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
55
Pumpkin
Mineral Summary Score
13
Cauliflower
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
6%
Pumpkin
Carbohydrates
5%
Cauliflower
7%
Pumpkin
Fats
1%
Cauliflower
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.85g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.