Mulberry vs. Pumpkin — In-Depth Nutrition Comparison
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Important differences between mulberries and pumpkin
- Mulberries have more vitamin C, iron, and vitamin K; however, pumpkin is richer in vitamin A and copper.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Mulberries contain 7 times more vitamin K than pumpkin. Mulberries contain 7.8µg of vitamin K, while pumpkin contains 1.1µg.
- Pumpkin contains less sugar.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of mulberries is 25.
The food varieties used in the comparison are Mulberries, raw and Pumpkin, raw.
Infographic
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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 | +50% |
| Contains more CalciumCalcium | +85.7% |
| Contains more IronIron | +131.3% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +75.3% |
| Contains more CopperCopper | +111.7% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains less SodiumSodium | -90% |
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 | +304.4% |
| Contains more Vitamin KVitamin K | +609.1% |
| Contains more CholineCholine | +50% |
| Contains more Vitamin AVitamin A | +42500% |
| Contains more Vitamin EVitamin E | +21.8% |
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B6Vitamin B6 | +22% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 426µg | 47% |
| Vitamin C | 36.4mg | 9mg | 30% |
| Iron | 1.85mg | 0.8mg | 13% |
| Copper | 0.06mg | 0.127mg | 7% |
| Vitamin B5 | 0.298mg | 6% | |
| Vitamin K | 7.8µg | 1.1µg | 6% |
| Fiber | 1.7g | 0.5g | 5% |
| Manganese | 0.125mg | 5% | |
| Potassium | 194mg | 340mg | 4% |
| Folate | 6µg | 16µg | 3% |
| Zinc | 0.12mg | 0.32mg | 2% |
| Vitamin B1 | 0.029mg | 0.05mg | 2% |
| Calcium | 39mg | 21mg | 2% |
| Vitamin B6 | 0.05mg | 0.061mg | 1% |
| Choline | 12.3mg | 8.2mg | 1% |
| Vitamin B2 | 0.101mg | 0.11mg | 1% |
| Polyunsaturated fat | 0.207g | 0.005g | 1% |
| Protein | 1.44g | 1g | 1% |
| Calories | 43kcal | 26kcal | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Phosphorus | 38mg | 44mg | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Carbs | 9.8g | 6.5g | 1% |
| Vitamin E | 0.87mg | 1.06mg | 1% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 8.1g | 6g | N/A |
| Sugar | 8.1g | 2.76g | N/A |
| Sodium | 10mg | 1mg | 0% |
| Vitamin B3 | 0.62mg | 0.6mg | 0% |
| Saturated fat | 0.027g | 0.052g | 0% |
| Monounsaturated fat | 0.041g | 0.013g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +50.8% |
| Contains more OtherOther | +15.9% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +215.4% |
| Contains more Poly. FatPolyunsaturated fat | +4040% |