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Egg vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between eggs and pumpkin

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus, while pumpkin has more vitamin A.
  • Eggs' daily need coverage for copper is 208% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Pumpkin, raw.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +138.1%
Contains more IronIron +48.8%
Contains more CopperCopper +1474.8%
Contains more ZincZinc +228.1%
Contains more PhosphorusPhosphorus +290.9%
Contains more SeleniumSelenium +10166.7%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +169.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +380.8%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +32%
Contains more Vitamin B2Vitamin B2 +366.4%
Contains more Vitamin B5Vitamin B5 +369.1%
Contains more Vitamin B6Vitamin B6 +98.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +3482.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +185.9%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin KVitamin K +266.7%
~equal in Vitamin E ~1.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1158%
Contains more FatsFats +10510%
Contains more OtherOther +33.8%
Contains more CarbsCarbs +480.4%
Contains more WaterWater +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +31261.5%
Contains more Poly. FatPolyunsaturated fat +28180%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Pumpkin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Pumpkin DV% diff.
Copper 2mg 0.127mg 208%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.3µg 55%
Choline 293.8mg 8.2mg 52%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.11mg 31%
Vitamin A 149µg 426µg 31%
Protein 12.58g 1g 23%
Vitamin B5 1.398mg 0.298mg 22%
Phosphorus 172mg 44mg 18%
Fats 10.61g 0.1g 16%
Saturated fat 3.267g 0.052g 15%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.013g 10%
Vitamin C 0mg 9mg 10%
Polyunsaturated fat 1.414g 0.005g 9%
Folate 44µg 16µg 7%
Zinc 1.05mg 0.32mg 7%
Potassium 126mg 340mg 6%
Calories 155kcal 26kcal 6%
Vitamin B6 0.121mg 0.061mg 5%
Sodium 124mg 1mg 5%
Iron 1.19mg 0.8mg 5%
Manganese 0.026mg 0.125mg 4%
Vitamin B3 0.064mg 0.6mg 3%
Calcium 50mg 21mg 3%
Fiber 0g 0.5g 2%
Carbs 1.12g 6.5g 2%
Vitamin B1 0.066mg 0.05mg 1%
Vitamin K 0.3µg 1.1µg 1%
Net carbs 1.12g 6g N/A
Magnesium 10mg 12mg 0%
Sugar 1.12g 2.76g N/A
Vitamin E 1.03mg 1.06mg 0%
Tryptophan 0.153mg 0.012mg 0%
Threonine 0.604mg 0.029mg 0%
Isoleucine 0.686mg 0.031mg 0%
Leucine 1.075mg 0.046mg 0%
Lysine 0.904mg 0.054mg 0%
Methionine 0.392mg 0.011mg 0%
Phenylalanine 0.668mg 0.032mg 0%
Valine 0.767mg 0.035mg 0%
Histidine 0.298mg 0.016mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Egg
23%
Pumpkin
Minerals Daily Need Coverage Score
103%
Egg
16%
Pumpkin

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 3.215g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
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.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.