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Garden asparagus vs Pumpkin - In-Depth Nutrition Comparison

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Summary of differences between Garden asparagus and Pumpkin

  • Garden asparagus has more Vitamin K, Iron, Folate, Vitamin B1, Copper, and Fiber, while Pumpkin has more Vitamin A RAE.
  • Pumpkin covers your daily need of Vitamin A RAE 43% more than Garden asparagus.
  • Garden asparagus contains 38 times more Vitamin K than Pumpkin. While Garden asparagus contains 41.6µg of Vitamin K, Pumpkin contains only 1.1µg.

These are the specific foods used in this comparison Asparagus, raw and Pumpkin, raw.

Infographic

Garden asparagus 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 Calcium +14.3%
Contains more Iron +167.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +18.2%
Contains more Zinc +68.8%
Contains more Copper +48.8%
Contains more Potassium +68.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +14.3%
Contains more Iron +167.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +18.2%
Contains more Zinc +68.8%
Contains more Copper +48.8%
Contains more Potassium +68.3%
Contains less Sodium -50%

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 B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Folate +225%
Contains more Vitamin K +3681.8%
Contains more Vitamin A +1026.1%
Contains more Vitamin C +60.7%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Folate +225%
Contains more Vitamin K +3681.8%
Contains more Vitamin A +1026.1%
Contains more Vitamin C +60.7%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Pumpkin Opinion
Net carbs 1.78g 6g Pumpkin
Protein 2.2g 1g Garden asparagus
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 6.5g Pumpkin
Calories 20kcal 26kcal Pumpkin
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 2.76g Garden asparagus
Fiber 2.1g 0.5g Garden asparagus
Calcium 24mg 21mg Garden asparagus
Iron 2.14mg 0.8mg Garden asparagus
Magnesium 14mg 12mg Garden asparagus
Phosphorus 52mg 44mg Garden asparagus
Potassium 202mg 340mg Pumpkin
Sodium 2mg 1mg Pumpkin
Zinc 0.54mg 0.32mg Garden asparagus
Copper 0.189mg 0.127mg Garden asparagus
Vitamin A 756IU 8513IU Pumpkin
Vitamin E 1.13mg 1.06mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 9mg Pumpkin
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.11mg Garden asparagus
Vitamin B3 0.978mg 0.6mg Garden asparagus
Vitamin B5 0.274mg 0.298mg Pumpkin
Vitamin B6 0.091mg 0.061mg Garden asparagus
Folate 52µg 16µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 1.1µg Garden asparagus
Tryptophan 0.027mg 0.012mg Garden asparagus
Threonine 0.084mg 0.029mg Garden asparagus
Isoleucine 0.075mg 0.031mg Garden asparagus
Leucine 0.128mg 0.046mg Garden asparagus
Lysine 0.104mg 0.054mg Garden asparagus
Methionine 0.031mg 0.011mg Garden asparagus
Phenylalanine 0.075mg 0.032mg Garden asparagus
Valine 0.115mg 0.035mg Garden asparagus
Histidine 0.049mg 0.016mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.052g Garden asparagus
Monounsaturated Fat 0g 0.013g Pumpkin
Polyunsaturated fat 0.05g 0.005g Garden asparagus

Which food is preferable for your diet?

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

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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
29
Garden asparagus
55
Pumpkin
Mineral Summary Score
27
Garden asparagus
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
13%
Garden asparagus
6%
Pumpkin
Carbohydrates
4%
Garden asparagus
7%
Pumpkin
Fats
1%
Garden asparagus
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.