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
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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
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Magnesium
+25%
Contains
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Iron
+90.5%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+18.5%
Contains
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Copper
+225.6%
Equal in Calcium - 21
Equal in Phosphorus - 44
Contains
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Magnesium
+25%
Contains
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Iron
+90.5%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+18.5%
Contains
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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
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Vitamin C
+435.6%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+201.6%
Contains
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Folate
+256.3%
Contains
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Vitamin K
+1309.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1225%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B3
+18.3%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin C
+435.6%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+201.6%
Contains
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Folate
+256.3%
Contains
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Vitamin K
+1309.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1225%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B3
+18.3%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+92%
Contains
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Fats
+180%
Contains
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Carbs
+30.8%
Equal in Water - 91.6
Equal in Other - 0.8
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Contains
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Protein
+92%
Contains
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Fats
+180%
Contains
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Carbs
+30.8%
Equal in Water - 91.6
Equal in Other - 0.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+161.5%
Contains
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Polyunsaturated fat
+520%
Contains
less
Saturated Fat
-60%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Contains
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Monounsaturated Fat
+161.5%
Contains
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Polyunsaturated fat
+520%
Contains
less
Saturated Fat
-60%
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.
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.97g | 6g |
|
| Protein | 1.92g | 1g |
|
| Fats | 0.28g | 0.1g |
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| Carbs | 4.97g | 6.5g |
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| Calories | 25kcal | 26kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g | 2.76g |
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| Fiber | 2g | 0.5g |
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| Calcium | 22mg | 21mg |
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| Iron | 0.42mg | 0.8mg |
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| Magnesium | 15mg | 12mg |
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| Phosphorus | 44mg | 44mg | |
| Potassium | 299mg | 340mg |
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| Sodium | 30mg | 1mg |
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| Zinc | 0.27mg | 0.32mg |
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| Copper | 0.039mg | 0.127mg |
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| Vitamin A | 0IU | 8513IU |
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| Vitamin A RAE | 0µg | 426µg |
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| Vitamin E | 0.08mg | 1.06mg |
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| Vitamin C | 48.2mg | 9mg |
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| Vitamin B1 | 0.05mg | 0.05mg | |
| Vitamin B2 | 0.06mg | 0.11mg |
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| Vitamin B3 | 0.507mg | 0.6mg |
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| Vitamin B5 | 0.667mg | 0.298mg |
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| Vitamin B6 | 0.184mg | 0.061mg |
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| Folate | 57µg | 16µg |
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| Vitamin K | 15.5µg | 1.1µg |
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| Tryptophan | 0.02mg | 0.012mg |
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| Threonine | 0.076mg | 0.029mg |
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| Isoleucine | 0.071mg | 0.031mg |
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| Leucine | 0.106mg | 0.046mg |
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| Lysine | 0.217mg | 0.054mg |
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| Methionine | 0.02mg | 0.011mg |
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| Phenylalanine | 0.065mg | 0.032mg |
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| Valine | 0.125mg | 0.035mg |
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| Histidine | 0.056mg | 0.016mg |
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| Saturated Fat | 0.13g | 0.052g |
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| Monounsaturated Fat | 0.034g | 0.013g |
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| Polyunsaturated fat | 0.031g | 0.005g |
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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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
30%
55%
Minerals Daily Need Coverage Score
13%
18%
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 - 0.078g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
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.