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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.

Infographic

Kiwi 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.
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +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%
~equal in Potassium ~340mg
~equal in Copper ~0.127mg

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.
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.061mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

All nutrients comparison - raw data values

Nutrient Kiwi Pumpkin 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
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +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
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -44.2%
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +5640%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.