Kiwi vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between kiwi and pumpkin
- Kiwi has more vitamin C, vitamin K, and fiber; however, pumpkin is richer in vitamin A, vitamin B2, and iron.
- Pumpkin covers your daily vitamin A needs 169% more than kiwi.
- Pumpkin has 37 times less vitamin K than kiwi. Kiwi has 40.3µg of vitamin K, while pumpkin has 1.1µg.
- Pumpkin contains less sugar.
Specific food types used in this comparison are Kiwifruit, green, raw and Pumpkin, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +41.7% |
| Contains more CalciumCalcium | +61.9% |
| Contains more IronIron | +158.1% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +27.6% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +930% |
| Contains more Vitamin EVitamin E | +37.7% |
| Contains more Vitamin KVitamin K | +3563.6% |
| Contains more FolateFolate | +56.3% |
| Contains more Vitamin AVitamin A | +10550% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +76% |
| Contains more Vitamin B5Vitamin B5 | +62.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 9mg | 93% |
| Vitamin A | 4µg | 426µg | 47% |
| Vitamin K | 40.3µg | 1.1µg | 33% |
| Fiber | 3g | 0.5g | 10% |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Iron | 0.31mg | 0.8mg | 6% |
| Fructose | 4.35g | 5% | |
| Carbs | 14.66g | 6.5g | 3% |
| Vitamin E | 1.46mg | 1.06mg | 3% |
| Polyunsaturated fat | 0.287g | 0.005g | 2% |
| Folate | 25µg | 16µg | 2% |
| Vitamin B5 | 0.183mg | 0.298mg | 2% |
| Vitamin B3 | 0.341mg | 0.6mg | 2% |
| Calories | 61kcal | 26kcal | 2% |
| Vitamin B1 | 0.027mg | 0.05mg | 2% |
| Zinc | 0.14mg | 0.32mg | 2% |
| Potassium | 312mg | 340mg | 1% |
| Fats | 0.52g | 0.1g | 1% |
| Magnesium | 17mg | 12mg | 1% |
| Calcium | 34mg | 21mg | 1% |
| Phosphorus | 34mg | 44mg | 1% |
| Manganese | 0.098mg | 0.125mg | 1% |
| Protein | 1.14g | 1g | 0% |
| Net carbs | 11.66g | 6g | N/A |
| Sugar | 8.99g | 2.76g | N/A |
| Copper | 0.13mg | 0.127mg | 0% |
| Sodium | 3mg | 1mg | 0% |
| Selenium | 0.2µg | 0.3µg | 0% |
| Vitamin B6 | 0.063mg | 0.061mg | 0% |
| Choline | 7.8mg | 8.2mg | 0% |
| Saturated fat | 0.029g | 0.052g | 0% |
| Monounsaturated fat | 0.047g | 0.013g | 0% |
| Tryptophan | 0.015mg | 0.012mg | 0% |
| Threonine | 0.047mg | 0.029mg | 0% |
| Isoleucine | 0.051mg | 0.031mg | 0% |
| Leucine | 0.066mg | 0.046mg | 0% |
| Lysine | 0.061mg | 0.054mg | 0% |
| Methionine | 0.024mg | 0.011mg | 0% |
| Phenylalanine | 0.044mg | 0.032mg | 0% |
| Valine | 0.057mg | 0.035mg | 0% |
| Histidine | 0.027mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +125.5% |
| Contains more WaterWater | +10.3% |
| Contains more OtherOther | +31.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +261.5% |
| Contains more Poly. FatPolyunsaturated fat | +5640% |