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  6. Cauliflower vs. Pumpkin

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, copper, and vitamin E.
  • Pumpkin's daily need coverage for vitamin A is 170% 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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +25%
Contains more ManganeseManganese +24%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +90.5%
Contains more CopperCopper +225.6%
Contains more ZincZinc +18.5%
Contains less SodiumSodium -96.7%
~equal in Calcium ~21mg
~equal in Phosphorus ~44mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +435.6%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B6Vitamin B6 +201.6%
Contains more Vitamin KVitamin K +1309.1%
Contains more FolateFolate +256.3%
Contains more CholineCholine +440.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1225%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Vitamin C 48.2mg 9mg 44%
Vitamin K 15.5µg 1.1µg 12%
Folate 57µg 16µg 10%
Copper 0.039mg 0.127mg 10%
Vitamin B6 0.184mg 0.061mg 9%
Vitamin E 0.08mg 1.06mg 7%
Choline 44.3mg 8.2mg 7%
Vitamin B5 0.667mg 0.298mg 7%
Fiber 2g 0.5g 6%
Iron 0.42mg 0.8mg 5%
Vitamin B2 0.06mg 0.11mg 4%
Protein 1.92g 1g 2%
Potassium 299mg 340mg 1%
Magnesium 15mg 12mg 1%
Sodium 30mg 1mg 1%
Carbs 4.97g 6.5g 1%
Fructose 0.97g 1%
Manganese 0.155mg 0.125mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B3 0.507mg 0.6mg 1%
Calories 25kcal 26kcal 0%
Fats 0.28g 0.1g 0%
Net carbs 2.97g 6g N/A
Calcium 22mg 21mg 0%
Sugar 1.91g 2.76g N/A
Zinc 0.27mg 0.32mg 0%
Phosphorus 44mg 44mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.13g 0.052g 0%
Monounsaturated fat 0.034g 0.013g 0%
Polyunsaturated fat 0.031g 0.005g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.076mg 0.029mg 0%
Isoleucine 0.071mg 0.031mg 0%
Leucine 0.106mg 0.046mg 0%
Lysine 0.217mg 0.054mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.065mg 0.032mg 0%
Valine 0.125mg 0.035mg 0%
Histidine 0.056mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +92%
Contains more FatsFats +180%
Contains more CarbsCarbs +30.8%
~equal in Water ~91.6g
~equal in Other ~0.8g

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% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +161.5%
Contains more Poly. FatPolyunsaturated fat +520%
Contains less Sat. FatSaturated fat -60%

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/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.