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  6. Muffin vs. Pumpkin

Muffin vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Muffin and Pumpkin?

  • Muffin is richer in Vitamin K, Choline, Phosphorus, Selenium, Manganese, and Vitamin B1, yet Pumpkin is richer in Vitamin A RAE.
  • Pumpkin's daily need coverage for Vitamin A RAE is 45% higher.

We used Muffins, blueberry, commercially prepared (Includes mini-muffins) and Pumpkin, raw types in this comparison.

Infographic

Muffin 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.
Muffin
Muffin
6
:
4
Pumpkin
Pumpkin
Contains more Calcium +109.5%
Contains more Iron +62.5%
Contains more Phosphorus +231.8%
Contains more Zinc +15.6%
Contains more Manganese +259.2%
Contains more Selenium +2633.3%
Contains more Magnesium +20%
Contains more Potassium +181%
Contains less Sodium -99.7%
Contains more Copper +111.7%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +109.5%
Contains more Iron +62.5%
Contains more Phosphorus +231.8%
Contains more Zinc +15.6%
Contains more Manganese +259.2%
Contains more Selenium +2633.3%
Contains more Magnesium +20%
Contains more Potassium +181%
Contains less Sodium -99.7%
Contains more Copper +111.7%

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.
Muffin
Muffin
9
:
3
Pumpkin
Pumpkin
Contains more Vitamin E +53.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +48.2%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +57.7%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3463.6%
Contains more Vitamin A +11561.6%
Contains more Vitamin C +900%
Contains more Vitamin B6 +52.5%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +53.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +236%
Contains more Vitamin B2 +48.2%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +57.7%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3463.6%
Contains more Vitamin A +11561.6%
Contains more Vitamin C +900%
Contains more Vitamin B6 +52.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
4
:
1
Pumpkin
Pumpkin
Contains more Protein +349%
Contains more Fats +15970%
Contains more Carbs +715.4%
Contains more Other +85%
Contains more Water +267%
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +349%
Contains more Fats +15970%
Contains more Carbs +715.4%
Contains more Other +85%
Contains more Water +267%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +36992.3%
Contains more Polyunsaturated fat +161960%
Contains less Saturated Fat -98.2%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +36992.3%
Contains more Polyunsaturated fat +161960%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muffin Pumpkin Opinion
Net carbs 51.9g 6g Muffin
Protein 4.49g 1g Muffin
Fats 16.07g 0.1g Muffin
Carbs 53g 6.5g Muffin
Calories 375kcal 26kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 31.47g 2.76g Pumpkin
Fiber 1.1g 0.5g Muffin
Calcium 44mg 21mg Muffin
Iron 1.3mg 0.8mg Muffin
Magnesium 10mg 12mg Pumpkin
Phosphorus 146mg 44mg Muffin
Potassium 121mg 340mg Pumpkin
Sodium 336mg 1mg Pumpkin
Zinc 0.37mg 0.32mg Muffin
Copper 0.06mg 0.127mg Pumpkin
Manganese 0.449mg 0.125mg Muffin
Selenium 8.2µg 0.3µg Muffin
Vitamin A 73IU 8513IU Pumpkin
Vitamin A RAE 21µg 426µg Pumpkin
Vitamin E 1.63mg 1.06mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 9mg Pumpkin
Vitamin B1 0.168mg 0.05mg Muffin
Vitamin B2 0.163mg 0.11mg Muffin
Vitamin B3 1.418mg 0.6mg Muffin
Vitamin B5 0.47mg 0.298mg Muffin
Vitamin B6 0.04mg 0.061mg Pumpkin
Folate 48µg 16µg Muffin
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 1.1µg Muffin
Tryptophan 0.066mg 0.012mg Muffin
Threonine 0.181mg 0.029mg Muffin
Isoleucine 0.224mg 0.031mg Muffin
Leucine 0.421mg 0.046mg Muffin
Lysine 0.199mg 0.054mg Muffin
Methionine 0.115mg 0.011mg Muffin
Phenylalanine 0.277mg 0.032mg Muffin
Valine 0.257mg 0.035mg Muffin
Histidine 0.128mg 0.016mg Muffin
Cholesterol 30mg 0mg Pumpkin
Trans Fat 0.2g 0g Pumpkin
Saturated Fat 2.844g 0.052g Pumpkin
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 0.013g Muffin
Polyunsaturated fat 8.103g 0.005g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

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

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
28%
Muffin
55%
Pumpkin
Minerals Daily Need Coverage Score
32%
Muffin
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 28.71g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 335mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 2.792g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 7)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $0.2)
Which food is richer in minerals?
Muffin
Muffin is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.