Asparagus vs. Pumpkin — In-Depth Nutrition Comparison
Compare
Summary of differences between asparagus and pumpkin
- Asparagus has more vitamin K, iron, folate, vitamin B1, copper, and fiber, while pumpkin has more vitamin A.
- Pumpkin covers your daily need for vitamin A, 155% more than asparagus.
- Asparagus contains 38 times more vitamin K than pumpkin. While asparagus contains 41.6µg of vitamin K, pumpkin contains only 1.1µg.
- Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of pumpkin is 52.
These are the specific foods used in this comparison Asparagus, raw and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +167.5% |
| Contains more CopperCopper | +48.8% |
| Contains more ZincZinc | +68.8% |
| Contains more PhosphorusPhosphorus | +18.2% |
| Contains more ManganeseManganese | +26.4% |
| Contains more SeleniumSelenium | +666.7% |
| Contains more PotassiumPotassium | +68.3% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +186% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more Vitamin B3Vitamin B3 | +63% |
| Contains more Vitamin B6Vitamin B6 | +49.2% |
| Contains more Vitamin KVitamin K | +3681.8% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +95.1% |
| Contains more Vitamin CVitamin C | +60.7% |
| Contains more Vitamin AVitamin A | +1021.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 38µg | 426µg | 43% |
| Vitamin K | 41.6µg | 1.1µg | 34% |
| Iron | 2.14mg | 0.8mg | 17% |
| Folate | 52µg | 16µg | 9% |
| Vitamin B1 | 0.143mg | 0.05mg | 8% |
| Copper | 0.189mg | 0.127mg | 7% |
| Fiber | 2.1g | 0.5g | 6% |
| Vitamin C | 5.6mg | 9mg | 4% |
| Selenium | 2.3µg | 0.3µg | 4% |
| Potassium | 202mg | 340mg | 4% |
| Vitamin B6 | 0.091mg | 0.061mg | 2% |
| Vitamin B3 | 0.978mg | 0.6mg | 2% |
| Vitamin B2 | 0.141mg | 0.11mg | 2% |
| Zinc | 0.54mg | 0.32mg | 2% |
| Protein | 2.2g | 1g | 2% |
| Manganese | 0.158mg | 0.125mg | 1% |
| Choline | 16mg | 8.2mg | 1% |
| Fructose | 1g | 1% | |
| Phosphorus | 52mg | 44mg | 1% |
| Carbs | 3.88g | 6.5g | 1% |
| Calories | 20kcal | 26kcal | 0% |
| Fats | 0.12g | 0.1g | 0% |
| Net carbs | 1.78g | 6g | N/A |
| Magnesium | 14mg | 12mg | 0% |
| Calcium | 24mg | 21mg | 0% |
| Sugar | 1.88g | 2.76g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 1.13mg | 1.06mg | 0% |
| Vitamin B5 | 0.274mg | 0.298mg | 0% |
| Saturated fat | 0.04g | 0.052g | 0% |
| Monounsaturated fat | 0g | 0.013g | 0% |
| Polyunsaturated fat | 0.05g | 0.005g | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.084mg | 0.029mg | 0% |
| Isoleucine | 0.075mg | 0.031mg | 0% |
| Leucine | 0.128mg | 0.046mg | 0% |
| Lysine | 0.104mg | 0.054mg | 0% |
| Methionine | 0.031mg | 0.011mg | 0% |
| Phenylalanine | 0.075mg | 0.032mg | 0% |
| Valine | 0.115mg | 0.035mg | 0% |
| Histidine | 0.049mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +120% |
| Contains more FatsFats | +20% |
| Contains more CarbsCarbs | +67.5% |
| Contains more OtherOther | +37.9% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Poly. FatPolyunsaturated fat | +900% |
| Contains more Mono. FatMonounsaturated fat | +∞% |