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  6. Grapefruit vs. Pumpkin

Grapefruit vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between grapefruit and pumpkin

  • Grapefruit has more vitamin C; however, pumpkin has more vitamin A, copper, iron, vitamin E, vitamin B2, and potassium.
  • Daily need coverage for vitamin A for pumpkin is 147% higher.
  • Pumpkin has 3 times less vitamin C than grapefruit. Grapefruit has 31.2mg of vitamin C, while pumpkin has 9mg.
  • Pumpkin is lower in sugar.
  • Pumpkin has a higher glycemic index than grapefruit.

Food types used in this article are Grapefruit, raw, pink, and red, all areas and Pumpkin, raw.

Infographic

Grapefruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +151.9%
Contains more IronIron +900%
Contains more CopperCopper +296.9%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +144.4%
Contains more ManganeseManganese +468.2%
Contains more SeleniumSelenium +200%
~equal in Calcium ~21mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +246.7%
Contains more Vitamin AVitamin A +634.5%
Contains more Vitamin EVitamin E +715.4%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B2Vitamin B2 +254.8%
Contains more Vitamin B3Vitamin B3 +194.1%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +15.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

All nutrients comparison - raw data values

Nutrient Grapefruit Pumpkin DV% diff.
Vitamin A 58µg 426µg 41%
Vitamin C 31.2mg 9mg 25%
Copper 0.032mg 0.127mg 11%
Iron 0.08mg 0.8mg 9%
Vitamin E 0.13mg 1.06mg 6%
Vitamin B2 0.031mg 0.11mg 6%
Potassium 135mg 340mg 6%
Fiber 1.6g 0.5g 4%
Phosphorus 18mg 44mg 4%
Manganese 0.022mg 0.125mg 4%
Vitamin B3 0.204mg 0.6mg 2%
Zinc 0.07mg 0.32mg 2%
Fructose 1.77g 2%
Vitamin B5 0.262mg 0.298mg 1%
Vitamin B6 0.053mg 0.061mg 1%
Vitamin K 0µg 1.1µg 1%
Folate 13µg 16µg 1%
Calories 42kcal 26kcal 1%
Vitamin B1 0.043mg 0.05mg 1%
Magnesium 9mg 12mg 1%
Carbs 10.66g 6.5g 1%
Protein 0.77g 1g 0%
Fats 0.14g 0.1g 0%
Net carbs 9.06g 6g N/A
Calcium 22mg 21mg 0%
Sugar 6.89g 2.76g N/A
Sodium 0mg 1mg 0%
Selenium 0.1µg 0.3µg 0%
Choline 7.7mg 8.2mg 0%
Saturated fat 0.021g 0.052g 0%
Monounsaturated fat 0.02g 0.013g 0%
Polyunsaturated fat 0.036g 0.005g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.013mg 0.029mg 0%
Isoleucine 0.008mg 0.031mg 0%
Leucine 0.015mg 0.046mg 0%
Lysine 0.019mg 0.054mg 0%
Methionine 0.007mg 0.011mg 0%
Phenylalanine 0.013mg 0.032mg 0%
Valine 0.015mg 0.035mg 0%
Histidine 0.008mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more CarbsCarbs +64%
Contains more ProteinProtein +29.9%
Contains more OtherOther +116.2%
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +53.8%
Contains more Poly. FatPolyunsaturated fat +620%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.