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  6. Cauliflower vs. Pumpkin

Cauliflower vs. Pumpkin — In-Depth Nutrition Comparison

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How are cauliflower and pumpkins different?

  • Cauliflower is richer in vitamin C, vitamin K, folate, vitamin B6, vitamin B5, and choline, while pumpkins are higher in vitamin A and copper.
  • Pumpkins cover your daily need for vitamin A, 115% more than cauliflower.
  • Cauliflower contains 19 times more vitamin K than pumpkins. Cauliflower contains 15.5µg of vitamin K, while pumpkins contain 0.8µg.

Cauliflower, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.

Infographic

Cauliflower vs Pumpkin 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.
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% 96% 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 EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin DV% diff.
Vitamin C 48.2mg 4.7mg 48%
Vitamin A 0µg 288µg 32%
Vitamin K 15.5µg 0.8µg 12%
Folate 57µg 9µg 12%
Vitamin B6 0.184mg 0.044mg 11%
Vitamin B5 0.667mg 0.201mg 9%
Choline 44.3mg 6.2mg 7%
Copper 0.039mg 0.091mg 6%
Vitamin E 0.08mg 0.8mg 5%
Fiber 2g 1.1g 4%
Manganese 0.155mg 0.089mg 3%
Iron 0.42mg 0.57mg 2%
Vitamin B1 0.05mg 0.031mg 2%
Protein 1.92g 0.72g 2%
Phosphorus 44mg 30mg 2%
Potassium 299mg 230mg 2%
Selenium 0.6µg 0.2µg 1%
Vitamin B2 0.06mg 0.078mg 1%
Sodium 30mg 1mg 1%
Calcium 22mg 15mg 1%
Magnesium 15mg 9mg 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.413mg 1%
Calories 25kcal 20kcal 0%
Fats 0.28g 0.07g 0%
Carbs 4.97g 4.9g 0%
Net carbs 2.97g 3.8g N/A
Sugar 1.91g 2.08g N/A
Zinc 0.27mg 0.23mg 0%
Saturated fat 0.13g 0.037g 0%
Monounsaturated fat 0.034g 0.009g 0%
Polyunsaturated fat 0.031g 0.004g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.076mg 0.021mg 0%
Isoleucine 0.071mg 0.023mg 0%
Leucine 0.106mg 0.034mg 0%
Lysine 0.217mg 0.039mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.065mg 0.023mg 0%
Valine 0.125mg 0.025mg 0%
Histidine 0.056mg 0.011mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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%

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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.