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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 RAE, Vitamin B2, and Vitamin E .
  • Pumpkin covers your daily need of Vitamin A RAE 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
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
6
:
Contains more Magnesium +258.3%
Contains more Potassium +22.1%
Contains more Copper +78%
Contains more Manganese +83.2%
Contains more Selenium +133.3%
Contains more Calcium +31.3%
Contains more Iron +33.3%
Contains more Phosphorus +29.4%
Contains less Sodium -92.3%
Equal in Zinc - 0.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Magnesium +258.3%
Contains more Potassium +22.1%
Contains more Copper +78%
Contains more Manganese +83.2%
Contains more Selenium +133.3%
Contains more Calcium +31.3%
Contains more Iron +33.3%
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" charts 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 A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin C +80%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Folate +45.5%
Contains more Vitamin K +1000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 B3 +25%
Contains more Vitamin B6 +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin C +80%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Folate +45.5%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
:
Contains more Protein +82%
Contains more Fats +650%
Contains more Carbs +173.4%
Contains more Water +16.1%
Equal in Other - 0.8
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 Protein +82%
Contains more Fats +650%
Contains more Carbs +173.4%
Contains more Water +16.1%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
:
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +2980%
Contains less Saturated Fat -74.4%
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +2980%
Contains less Saturated Fat -74.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Ginger Pumpkin Opinion
Net carbs 15.77g 6g Ginger
Protein 1.82g 1g Ginger
Fats 0.75g 0.1g Ginger
Carbs 17.77g 6.5g Ginger
Calories 80kcal 26kcal Ginger
Sugar 1.7g 2.76g Ginger
Fiber 2g 0.5g Ginger
Calcium 16mg 21mg Pumpkin
Iron 0.6mg 0.8mg Pumpkin
Magnesium 43mg 12mg Ginger
Phosphorus 34mg 44mg Pumpkin
Potassium 415mg 340mg Ginger
Sodium 13mg 1mg Pumpkin
Zinc 0.34mg 0.32mg Ginger
Copper 0.226mg 0.127mg Ginger
Manganese 0.229mg 0.125mg Ginger
Selenium 0.7µg 0.3µg Ginger
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.26mg 1.06mg Pumpkin
Vitamin C 5mg 9mg Pumpkin
Vitamin B1 0.025mg 0.05mg Pumpkin
Vitamin B2 0.034mg 0.11mg Pumpkin
Vitamin B3 0.75mg 0.6mg Ginger
Vitamin B5 0.203mg 0.298mg Pumpkin
Vitamin B6 0.16mg 0.061mg Ginger
Folate 11µg 16µg Pumpkin
Vitamin K 0.1µg 1.1µg Pumpkin
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.029mg Ginger
Isoleucine 0.051mg 0.031mg Ginger
Leucine 0.074mg 0.046mg Ginger
Lysine 0.057mg 0.054mg Ginger
Methionine 0.013mg 0.011mg Ginger
Phenylalanine 0.045mg 0.032mg Ginger
Valine 0.073mg 0.035mg Ginger
Histidine 0.03mg 0.016mg Ginger
Saturated Fat 0.203g 0.052g Pumpkin
Monounsaturated Fat 0.154g 0.013g Ginger
Polyunsaturated fat 0.154g 0.005g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Ginger
55%
Pumpkin
Minerals Daily Need Coverage Score
23%
Ginger
16%
Pumpkin

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 - 42)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.