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Cucumber vs Pumpkin - In-Depth Nutrition Comparison

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What are the differences between Cucumber and Pumpkin?

  • Cucumber is higher in Vitamin K, yet Pumpkin is higher in Vitamin A, Copper, Vitamin C, Vitamin E , Iron, Vitamin B2, and Potassium.
  • Pumpkin's daily need coverage for Vitamin A is 47% more.
  • Cucumber has 15 times more Vitamin K than Pumpkin. While Cucumber has 16.4µg of Vitamin K, Pumpkin has only 1.1µg.

We used Cucumber, with peel, raw and Pumpkin, raw types in this article.

Infographic

Cucumber 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 Iron +185.7%
Contains more Calcium +31.3%
Contains more Potassium +131.3%
Contains more Copper +209.8%
Contains more Zinc +60%
Contains more Phosphorus +83.3%
Contains less Sodium -50%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 13% 10% 14% 6% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +185.7%
Contains more Calcium +31.3%
Contains more Potassium +131.3%
Contains more Copper +209.8%
Contains more Zinc +60%
Contains more Phosphorus +83.3%
Contains less Sodium -50%
Equal in Magnesium - 12

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 K +1390.9%
Contains more Vitamin C +221.4%
Contains more Vitamin A +8007.6%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +512.2%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +52.5%
Contains more Folate +128.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 1% 0% 7% 8% 2% 16% 10% 0% 41% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin K +1390.9%
Contains more Vitamin C +221.4%
Contains more Vitamin A +8007.6%
Contains more Vitamin E +3433.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +512.2%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +52.5%
Contains more Folate +128.6%

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
9
Cucumber
55
Pumpkin
Mineral Summary Score
8
Cucumber
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
4%
Cucumber
6%
Pumpkin
Carbohydrates
4%
Cucumber
7%
Pumpkin
Fats
1%
Cucumber
0%
Pumpkin

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.
Cucumber Pumpkin
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Cucumber
Cucumber is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cucumber Pumpkin Opinion
Calories 15 26 Pumpkin
Protein 0.65 1 Pumpkin
Fats 0.11 0.1 Cucumber
Vitamin C 2.8 9 Pumpkin
Net carbs 3.130000114440918 6 Pumpkin
Carbs 3.63 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.8 Pumpkin
Calcium 16 21 Pumpkin
Potassium 147 340 Pumpkin
Magnesium 13 12 Cucumber
Sugar 1.67 2.76 Cucumber
Fiber 0.5 0.5
Copper 0.041 0.127 Pumpkin
Zinc 0.2 0.32 Pumpkin
Starch 0.83 Cucumber
Phosphorus 24 44 Pumpkin
Sodium 2 1 Pumpkin
Vitamin A 105 8513 Pumpkin
Vitamin E 0.03 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.027 0.05 Pumpkin
Vitamin B2 0.033 0.11 Pumpkin
Vitamin B3 0.098 0.6 Pumpkin
Vitamin B5 0.259 0.298 Pumpkin
Vitamin B6 0.04 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 16.4 1.1 Cucumber
Folate 7 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.037 0.052 Cucumber
Monounsaturated Fat 0.005 0.013 Pumpkin
Polyunsaturated fat 0.032 0.005 Cucumber
Tryptophan 0.005 0.012 Pumpkin
Threonine 0.019 0.029 Pumpkin
Isoleucine 0.021 0.031 Pumpkin
Leucine 0.029 0.046 Pumpkin
Lysine 0.029 0.054 Pumpkin
Methionine 0.006 0.011 Pumpkin
Phenylalanine 0.019 0.032 Pumpkin
Valine 0.022 0.035 Pumpkin
Histidine 0.01 0.016 Pumpkin
Fructose 0.87 Cucumber

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.