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Milk vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between milk and pumpkin

  • Milk has more vitamin B12, calcium, vitamin D, phosphorus, and vitamin B2; however, pumpkin has more vitamin A, copper, vitamin C, iron, and vitamin E.
  • Daily need coverage for vitamin A for pumpkin is 166% higher.
  • Pumpkin has a higher glycemic index than milk.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pumpkin, raw.

Infographic

Milk 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 CalciumCalcium +495.2%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +115.9%
Contains more SeleniumSelenium +1000%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +2566.7%
Contains more CopperCopper +1170%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +4066.7%
~equal in Magnesium ~12mg

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.
Milk
Milk
5
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +115.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +634.5%
Contains more Vitamin EVitamin E +10500%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +545.2%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +220%

All nutrients comparison - raw data values

Nutrient Milk Pumpkin DV% diff.
Vitamin A 58µg 426µg 41%
Vitamin B12 0.47µg 0µg 20%
Copper 0.01mg 0.127mg 13%
Vitamin C 0mg 9mg 10%
Calcium 125mg 21mg 10%
Iron 0.03mg 0.8mg 10%
Phosphorus 95mg 44mg 7%
Vitamin E 0.01mg 1.06mg 7%
Vitamin B2 0.185mg 0.11mg 6%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Potassium 150mg 340mg 6%
Protein 3.37g 1g 5%
Selenium 3.3µg 0.3µg 5%
Manganese 0.003mg 0.125mg 5%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin B3 0.093mg 0.6mg 3%
Saturated fat 0.633g 0.052g 3%
Folate 5µg 16µg 3%
Sodium 44mg 1mg 2%
Vitamin B6 0.037mg 0.061mg 2%
Cholesterol 5mg 0mg 2%
Choline 17.7mg 8.2mg 2%
Fiber 0g 0.5g 2%
Vitamin K 0.1µg 1.1µg 1%
Monounsaturated fat 0.277g 0.013g 1%
Calories 42kcal 26kcal 1%
Vitamin B5 0.361mg 0.298mg 1%
Zinc 0.42mg 0.32mg 1%
Carbs 4.99g 6.5g 1%
Fats 0.97g 0.1g 1%
Net carbs 4.99g 6g N/A
Magnesium 11mg 12mg 0%
Sugar 5.2g 2.76g N/A
Polyunsaturated fat 0.035g 0.005g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.143mg 0.029mg 0%
Isoleucine 0.174mg 0.031mg 0%
Leucine 0.319mg 0.046mg 0%
Lysine 0.282mg 0.054mg 0%
Methionine 0.088mg 0.011mg 0%
Phenylalanine 0.174mg 0.032mg 0%
Valine 0.22mg 0.035mg 0%
Histidine 0.101mg 0.016mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +237%
Contains more FatsFats +870%
Contains more CarbsCarbs +30.3%
~equal in Water ~91.6g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
2
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 more Mono. FatMonounsaturated fat +2030.8%
Contains more Poly. FatPolyunsaturated fat +600%
Contains less Sat. FatSaturated fat -91.8%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.