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  6. Kale vs. Pumpkin

Kale vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between Kale and Pumpkin?

  • Kale is richer than Pumpkin in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Vitamin B6, Copper, and Calcium.
  • Kale's daily need coverage for Vitamin K is 680% more.
  • Kale has 9 times more Vitamin C than Pumpkin. While Kale has 41mg of Vitamin C, Pumpkin has only 4.7mg.

We used Kale, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Kale 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.
Kale
Kale
7
:
3
Pumpkin
Pumpkin
Contains more Calcium +380%
Contains more Iron +57.9%
Contains more Magnesium +100%
Contains more Copper +71.4%
Contains more Manganese +367.4%
Contains more Selenium +350%
Contains less Sodium -95.7%
Equal in Phosphorus - 30
Equal in Potassium - 230
Equal in Zinc - 0.23
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +380%
Contains more Iron +57.9%
Contains more Magnesium +100%
Contains more Copper +71.4%
Contains more Manganese +367.4%
Contains more Selenium +350%
Contains less Sodium -95.7%
Equal in Phosphorus - 30
Equal in Potassium - 230
Equal in Zinc - 0.23

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.
Kale
Kale
8
:
2
Pumpkin
Pumpkin
Contains more Vitamin A +136.7%
Contains more Vitamin C +772.3%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +213.6%
Contains more Folate +44.4%
Contains more Vitamin K +102025%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +310.2%
Equal in Vitamin E - 0.8
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +136.7%
Contains more Vitamin C +772.3%
Contains more Vitamin B1 +71%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +213.6%
Contains more Folate +44.4%
Contains more Vitamin K +102025%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +310.2%
Equal in Vitamin E - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Pumpkin
Pumpkin
Contains more Protein +163.9%
Contains more Fats +471.4%
Contains more Carbs +14.9%
Contains more Other +40.3%
Equal in Water - 93.69
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +163.9%
Contains more Fats +471.4%
Contains more Carbs +14.9%
Contains more Other +40.3%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +4725%
Contains less Saturated Fat -28.8%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +4725%
Contains less Saturated Fat -28.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale Pumpkin Opinion
Net carbs 3.63g 3.8g Pumpkin
Protein 1.9g 0.72g Kale
Fats 0.4g 0.07g Kale
Carbs 5.63g 4.9g Kale
Calories 28kcal 20kcal Kale
Sugar 1.25g 2.08g Kale
Fiber 2g 1.1g Kale
Calcium 72mg 15mg Kale
Iron 0.9mg 0.57mg Kale
Magnesium 18mg 9mg Kale
Phosphorus 28mg 30mg Pumpkin
Potassium 228mg 230mg Pumpkin
Sodium 23mg 1mg Pumpkin
Zinc 0.24mg 0.23mg Kale
Copper 0.156mg 0.091mg Kale
Manganese 0.416mg 0.089mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 5755IU Kale
Vitamin A RAE 681µg 288µg Kale
Vitamin E 0.85mg 0.8mg Kale
Vitamin C 41mg 4.7mg Kale
Vitamin B1 0.053mg 0.031mg Kale
Vitamin B2 0.07mg 0.078mg Pumpkin
Vitamin B3 0.5mg 0.413mg Kale
Vitamin B5 0.049mg 0.201mg Pumpkin
Vitamin B6 0.138mg 0.044mg Kale
Folate 13µg 9µg Kale
Vitamin K 817µg 0.8µg Kale
Tryptophan 0.023mg 0.009mg Kale
Threonine 0.085mg 0.021mg Kale
Isoleucine 0.114mg 0.023mg Kale
Leucine 0.133mg 0.034mg Kale
Lysine 0.114mg 0.039mg Kale
Methionine 0.018mg 0.008mg Kale
Phenylalanine 0.097mg 0.023mg Kale
Valine 0.104mg 0.025mg Kale
Histidine 0.04mg 0.011mg Kale
Saturated Fat 0.052g 0.037g Pumpkin
Monounsaturated Fat 0.03g 0.009g Kale
Polyunsaturated fat 0.193g 0.004g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
258%
Kale
37%
Pumpkin
Minerals Daily Need Coverage Score
22%
Kale
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.83g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 52)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.