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  6. Custard vs. Pumpkin

Custard vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between custard and pumpkin

  • Custard has more vitamin B12, phosphorus, calcium, selenium, and vitamin B2; however, pumpkin is richer in vitamin A, copper, and vitamin C.
  • Pumpkin's daily need coverage for vitamin A is 167% more.
  • Pumpkin contains less cholesterol.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of custard is 35.

The food varieties used in the comparison are Egg custards, dry mix, prepared with whole milk and Pumpkin, raw.

Infographic

Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +33.3%
Contains more CalciumCalcium +561.9%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +195.5%
Contains more SeleniumSelenium +1900%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +135.3%
Contains more CopperCopper +323.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1685.7%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +134.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.9%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +719.2%
Contains more Vitamin EVitamin E +1666.7%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +77.8%
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Custard Pumpkin DV% diff.
Vitamin A 52µg 426µg 42%
Vitamin B12 0.52µg 0µg 22%
Cholesterol 51mg 0mg 17%
Calcium 139mg 21mg 12%
Phosphorus 130mg 44mg 12%
Copper 0.03mg 0.127mg 11%
Selenium 6µg 0.3µg 10%
Vitamin C 0.1mg 9mg 10%
Saturated fat 2.032g 0.052g 9%
Vitamin B5 0.699mg 0.298mg 8%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin E 0.06mg 1.06mg 7%
Vitamin D 47IU 0IU 6%
Iron 0.34mg 0.8mg 6%
Protein 3.99g 1g 6%
Vitamin D 1.2µg 0µg 6%
Fats 4g 0.1g 6%
Manganese 0.007mg 0.125mg 5%
Calories 122kcal 26kcal 5%
Sodium 84mg 1mg 4%
Potassium 207mg 340mg 4%
Carbs 17.6g 6.5g 4%
Vitamin B3 0.132mg 0.6mg 3%
Monounsaturated fat 1.127g 0.013g 3%
Zinc 0.51mg 0.32mg 2%
Fiber 0g 0.5g 2%
Polyunsaturated fat 0.312g 0.005g 2%
Folate 9µg 16µg 2%
Vitamin B1 0.061mg 0.05mg 1%
Magnesium 16mg 12mg 1%
Vitamin K 0.2µg 1.1µg 1%
Choline 11.8mg 8.2mg 1%
Net carbs 17.6g 6g N/A
Sugar 4.82g 2.76g N/A
Vitamin B6 0.064mg 0.061mg 0%
Tryptophan 0.082mg 0.012mg 0%
Threonine 0.192mg 0.029mg 0%
Isoleucine 0.207mg 0.031mg 0%
Leucine 0.337mg 0.046mg 0%
Lysine 0.214mg 0.054mg 0%
Methionine 0.091mg 0.011mg 0%
Phenylalanine 0.173mg 0.032mg 0%
Valine 0.233mg 0.035mg 0%
Histidine 0.092mg 0.016mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +299%
Contains more FatsFats +3900%
Contains more CarbsCarbs +170.8%
Contains more OtherOther +20%
Contains more WaterWater +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +8569.2%
Contains more Poly. FatPolyunsaturated fat +6140%
Contains less Sat. FatSaturated fat -97.4%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.