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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +30%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +46.7%
Contains more ManganeseManganese +74.2%
Contains more SeleniumSelenium +200%
Contains more IronIron +35.7%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -96.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +925.5%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more Vitamin B6Vitamin B6 +318.2%
Contains more Vitamin KVitamin K +1837.5%
Contains more FolateFolate +533.3%
Contains more CholineCholine +614.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +900%
Contains more Vitamin B2Vitamin B2 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +166.7%
Contains more FatsFats +300%
Contains more OtherOther +22.6%
~equal in Carbs ~4.9g
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
74% 18% 8%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated Fat +277.8%
Contains more Poly. FatPolyunsaturated fat +675%
Contains less Sat. FatSaturated 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.
Cauliflower Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin Opinion
Calories 25kcal 20kcal Cauliflower
Protein 1.92g 0.72g Cauliflower
Fats 0.28g 0.07g Cauliflower
Vitamin C 48.2mg 4.7mg Cauliflower
Net carbs 2.97g 3.8g Pumpkin
Carbs 4.97g 4.9g Cauliflower
Magnesium 15mg 9mg Cauliflower
Calcium 22mg 15mg Cauliflower
Potassium 299mg 230mg Cauliflower
Iron 0.42mg 0.57mg Pumpkin
Sugar 1.91g 2.08g Cauliflower
Fiber 2g 1.1g Cauliflower
Copper 0.039mg 0.091mg Pumpkin
Zinc 0.27mg 0.23mg Cauliflower
Phosphorus 44mg 30mg Cauliflower
Sodium 30mg 1mg Pumpkin
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.08mg 0.8mg Pumpkin
Manganese 0.155mg 0.089mg Cauliflower
Selenium 0.6µg 0.2µg Cauliflower
Vitamin B1 0.05mg 0.031mg Cauliflower
Vitamin B2 0.06mg 0.078mg Pumpkin
Vitamin B3 0.507mg 0.413mg Cauliflower
Vitamin B5 0.667mg 0.201mg Cauliflower
Vitamin B6 0.184mg 0.044mg Cauliflower
Vitamin K 15.5µg 0.8µg Cauliflower
Folate 57µg 9µg Cauliflower
Choline 44.3mg 6.2mg Cauliflower
Saturated Fat 0.13g 0.037g Pumpkin
Monounsaturated Fat 0.034g 0.009g Cauliflower
Polyunsaturated fat 0.031g 0.004g Cauliflower
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.021mg Cauliflower
Isoleucine 0.071mg 0.023mg Cauliflower
Leucine 0.106mg 0.034mg Cauliflower
Lysine 0.217mg 0.039mg Cauliflower
Methionine 0.02mg 0.008mg Cauliflower
Phenylalanine 0.065mg 0.023mg Cauliflower
Valine 0.125mg 0.025mg Cauliflower
Histidine 0.056mg 0.011mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
34%
Pumpkin
Minerals Daily Need Coverage Score
13%
Cauliflower
11%
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 - 0.093g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.17g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/168449/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.