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Ginger vs Pumpkin - In-Depth Nutrition Comparison

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How are Ginger and Pumpkin different?

  • Ginger is richer in Copper, Vitamin B6, Magnesium, and Fiber, while Pumpkin is higher in Vitamin A, Vitamin B2, and Vitamin E .
  • Pumpkin covers your daily need of Vitamin A 47% more than Ginger.
  • Ginger contains 4 times more Fiber than Pumpkin. Ginger contains 2g of Fiber, while Pumpkin contains 0.5g.

Ginger root, raw and Pumpkin, raw types were used in this article.

Infographic

Ginger 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
Ginger
4
:
Contains more Potassium +22.1%
Contains more Magnesium +258.3%
Contains more Copper +78%
Contains more Iron +33.3%
Contains more Calcium +31.3%
Contains more Phosphorus +29.4%
Contains less Sodium -92.3%
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Potassium +22.1%
Contains more Magnesium +258.3%
Contains more Copper +78%
Contains more Iron +33.3%
Contains more Calcium +31.3%
Contains more Phosphorus +29.4%
Contains less Sodium -92.3%
Equal in Zinc - 0.32

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
Ginger
2
:
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +162.3%
Contains more Vitamin C +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Vitamin K +1000%
Contains more Folate +45.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
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 B3 +25%
Contains more Vitamin B6 +162.3%
Contains more Vitamin C +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Vitamin K +1000%
Contains more Folate +45.5%

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
Ginger
55
Pumpkin
Mineral Summary Score
24
Ginger
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
11%
Ginger
6%
Pumpkin
Carbohydrates
18%
Ginger
7%
Pumpkin
Fats
3%
Ginger
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.
Ginger Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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 - 12mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.151g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.06g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Ginger Pumpkin Opinion
Calories 80 26 Ginger
Protein 1.82 1 Ginger
Fats 0.75 0.1 Ginger
Vitamin C 5 9 Pumpkin
Net carbs 15.770000457763672 6 Ginger
Carbs 17.77 6.5 Ginger
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.8 Pumpkin
Calcium 16 21 Pumpkin
Potassium 415 340 Ginger
Magnesium 43 12 Ginger
Sugar 1.7 2.76 Ginger
Fiber 2 0.5 Ginger
Copper 0.226 0.127 Ginger
Zinc 0.34 0.32 Ginger
Starch
Phosphorus 34 44 Pumpkin
Sodium 13 1 Pumpkin
Vitamin A 0 8513 Pumpkin
Vitamin E 0.26 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.025 0.05 Pumpkin
Vitamin B2 0.034 0.11 Pumpkin
Vitamin B3 0.75 0.6 Ginger
Vitamin B5 0.203 0.298 Pumpkin
Vitamin B6 0.16 0.061 Ginger
Vitamin B12 0 0
Vitamin K 0.1 1.1 Pumpkin
Folate 11 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.203 0.052 Pumpkin
Monounsaturated Fat 0.154 0.013 Ginger
Polyunsaturated fat 0.154 0.005 Ginger
Tryptophan 0.012 0.012
Threonine 0.036 0.029 Ginger
Isoleucine 0.051 0.031 Ginger
Leucine 0.074 0.046 Ginger
Lysine 0.057 0.054 Ginger
Methionine 0.013 0.011 Ginger
Phenylalanine 0.045 0.032 Ginger
Valine 0.073 0.035 Ginger
Histidine 0.03 0.016 Ginger
Fructose

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.