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  6. Ginger vs. Pumpkin

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 for vitamin A, 170% more than ginger.
  • Ginger contains 4 times more fiber than pumpkin. Ginger contains 2g of fiber, while pumpkin contains 0.5g.
  • Pumpkin has a higher glycemic index (52) than ginger (10).

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

Infographic

Ginger 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.
Ginger
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +258.3%
Contains more PotassiumPotassium +22.1%
Contains more CopperCopper +78%
Contains more ManganeseManganese +83.2%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +31.3%
Contains more IronIron +33.3%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -92.3%
~equal in Zinc ~0.32mg

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.
Ginger
Ginger
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +162.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +307.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B5Vitamin B5 +46.8%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Copper 0.226mg 0.127mg 11%
Vitamin B6 0.16mg 0.061mg 8%
Magnesium 43mg 12mg 7%
Fiber 2g 0.5g 6%
Vitamin B2 0.034mg 0.11mg 6%
Vitamin E 0.26mg 1.06mg 5%
Manganese 0.229mg 0.125mg 5%
Vitamin C 5mg 9mg 4%
Carbs 17.77g 6.5g 4%
Choline 28.8mg 8.2mg 4%
Calories 80kcal 26kcal 3%
Iron 0.6mg 0.8mg 3%
Protein 1.82g 1g 2%
Potassium 415mg 340mg 2%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin B5 0.203mg 0.298mg 2%
Fats 0.75g 0.1g 1%
Calcium 16mg 21mg 1%
Phosphorus 34mg 44mg 1%
Sodium 13mg 1mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B3 0.75mg 0.6mg 1%
Vitamin K 0.1µg 1.1µg 1%
Folate 11µg 16µg 1%
Saturated fat 0.203g 0.052g 1%
Polyunsaturated fat 0.154g 0.005g 1%
Protein per 100 calories 2.3g 3.8g N/A
Calories per 10 g protein 440kcal 260kcal N/A
Weight per 100 calories 125g 385g N/A
Net carbs 15.77g 6g N/A
Sugar 1.7g 2.76g N/A
Zinc 0.34mg 0.32mg 0%
Monounsaturated fat 0.154g 0.013g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.036mg 0.029mg 0%
Isoleucine 0.051mg 0.031mg 0%
Leucine 0.074mg 0.046mg 0%
Lysine 0.057mg 0.054mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.045mg 0.032mg 0%
Valine 0.073mg 0.035mg 0%
Histidine 0.03mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +82%
Contains more FatsFats +650%
Contains more CarbsCarbs +173.4%
Contains more WaterWater +16.1%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +1084.6%
Contains more Poly. FatPolyunsaturated fat +2980%
Contains less Sat. FatSaturated fat -74.4%

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. 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.