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Peppermint vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Peppermint and Pumpkin?

  • Peppermint is richer in Iron, Manganese, Fiber, Vitamin C, Folate, Copper, Calcium, Magnesium, and Vitamin B2, yet Pumpkin is richer in Vitamin A.
  • Peppermint's daily need coverage for Iron is 54% higher.
  • Peppermint has 16 times more Fiber than Pumpkin. Peppermint has 8g of Fiber, while Pumpkin has 0.5g.

We used Peppermint, fresh and Pumpkin, raw types in this comparison.

Infographic

Peppermint 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
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 +566.7%
Contains more CalciumCalcium +1057.1%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +535%
Contains more CopperCopper +159.1%
Contains more ZincZinc +246.9%
Contains more PhosphorusPhosphorus +65.9%
Contains more ManganeseManganese +840.8%
Contains less SodiumSodium -96.8%

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.
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 106% 255% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
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% 511% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +253.3%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +184.3%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more FolateFolate +612.5%
Contains more Vitamin AVitamin A +100.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 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 +275%
Contains more FatsFats +840%
Contains more CarbsCarbs +129.1%
Contains more OtherOther +121.3%
Contains more WaterWater +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated Fat: Sat. Fat 0.246 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 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 +153.8%
Contains more Poly. FatPolyunsaturated fat +10060%
Contains less Sat. FatSaturated Fat -78.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppermint Pumpkin Opinion
Calories 70kcal 26kcal Peppermint
Protein 3.75g 1g Peppermint
Fats 0.94g 0.1g Peppermint
Vitamin C 31.8mg 9mg Peppermint
Net carbs 6.89g 6g Peppermint
Carbs 14.89g 6.5g Peppermint
Magnesium 80mg 12mg Peppermint
Calcium 243mg 21mg Peppermint
Potassium 569mg 340mg Peppermint
Iron 5.08mg 0.8mg Peppermint
Sugar 2.76g Peppermint
Fiber 8g 0.5g Peppermint
Copper 0.329mg 0.127mg Peppermint
Zinc 1.11mg 0.32mg Peppermint
Phosphorus 73mg 44mg Peppermint
Sodium 31mg 1mg Pumpkin
Vitamin A 4248IU 8513IU Pumpkin
Vitamin A 212µg 426µg Pumpkin
Vitamin E 1.06mg Pumpkin
Manganese 1.176mg 0.125mg Peppermint
Selenium 0.3µg Pumpkin
Vitamin B1 0.082mg 0.05mg Peppermint
Vitamin B2 0.266mg 0.11mg Peppermint
Vitamin B3 1.706mg 0.6mg Peppermint
Vitamin B5 0.338mg 0.298mg Peppermint
Vitamin B6 0.129mg 0.061mg Peppermint
Vitamin K 1.1µg Pumpkin
Folate 114µg 16µg Peppermint
Choline 8.2mg Pumpkin
Saturated Fat 0.246g 0.052g Pumpkin
Monounsaturated Fat 0.033g 0.013g Peppermint
Polyunsaturated fat 0.508g 0.005g Peppermint
Tryptophan 0.058mg 0.012mg Peppermint
Threonine 0.154mg 0.029mg Peppermint
Isoleucine 0.154mg 0.031mg Peppermint
Leucine 0.281mg 0.046mg Peppermint
Lysine 0.161mg 0.054mg Peppermint
Methionine 0.053mg 0.011mg Peppermint
Phenylalanine 0.191mg 0.032mg Peppermint
Valine 0.187mg 0.035mg Peppermint
Histidine 0.075mg 0.016mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Peppermint
51%
Pumpkin
Minerals Daily Need Coverage Score
70%
Peppermint
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.194g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 18)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 2.76g)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.