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Peppers vs Pumpkin - In-Depth Nutrition Comparison

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Important differences between Peppers and Pumpkin

  • Peppers have more Vitamin C, Vitamin B6, Vitamin K, and Copper, however Pumpkin is richer in Vitamin A RAE.
  • Peppers' daily need coverage for Vitamin C is 259% more.
  • Peppers contain 13 times more Vitamin K than Pumpkin. Peppers contain 14.3µg of Vitamin K, while Pumpkin contains 1.1µg.
  • Pumpkin contains less Sugar.

The food varieties used in the comparison are Peppers, hot chili, green, raw and Pumpkin, raw.

Infographic

Peppers vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Contains more Calcium +16.7%
Contains less Sodium -85.7%
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Contains more Calcium +16.7%
Contains less Sodium -85.7%
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2594.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +355.7%
Contains more Folate +43.8%
Contains more Vitamin K +1200%
Contains more Vitamin A +622.1%
Contains more Vitamin E +53.6%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +388.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 C +2594.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +355.7%
Contains more Folate +43.8%
Contains more Vitamin K +1200%
Contains more Vitamin A +622.1%
Contains more Vitamin E +53.6%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +388.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppers Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peppers Pumpkin Opinion
Net carbs 7.96g 6g Peppers
Protein 2g 1g Peppers
Fats 0.2g 0.1g Peppers
Carbs 9.46g 6.5g Peppers
Calories 40kcal 26kcal Peppers
Starch g g
Fructose g g
Sugar 5.1g 2.76g Pumpkin
Fiber 1.5g 0.5g Peppers
Calcium 18mg 21mg Pumpkin
Iron 1.2mg 0.8mg Peppers
Magnesium 25mg 12mg Peppers
Phosphorus 46mg 44mg Peppers
Potassium 340mg 340mg
Sodium 7mg 1mg Pumpkin
Zinc 0.3mg 0.32mg Pumpkin
Copper 0.174mg 0.127mg Peppers
Vitamin A 1179IU 8513IU Pumpkin
Vitamin E 0.69mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 242.5mg 9mg Peppers
Vitamin B1 0.09mg 0.05mg Peppers
Vitamin B2 0.09mg 0.11mg Pumpkin
Vitamin B3 0.95mg 0.6mg Peppers
Vitamin B5 0.061mg 0.298mg Pumpkin
Vitamin B6 0.278mg 0.061mg Peppers
Folate 23µg 16µg Peppers
Vitamin B12 0µg 0µg
Vitamin K 14.3µg 1.1µg Peppers
Tryptophan 0.026mg 0.012mg Peppers
Threonine 0.074mg 0.029mg Peppers
Isoleucine 0.065mg 0.031mg Peppers
Leucine 0.105mg 0.046mg Peppers
Lysine 0.089mg 0.054mg Peppers
Methionine 0.024mg 0.011mg Peppers
Phenylalanine 0.062mg 0.032mg Peppers
Valine 0.084mg 0.035mg Peppers
Histidine 0.041mg 0.016mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.052g Peppers
Monounsaturated Fat 0.011g 0.013g Pumpkin
Polyunsaturated fat 0.109g 0.005g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
90
Peppers
55
Pumpkin
Mineral Summary Score
23
Peppers
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Peppers
6%
Pumpkin
Carbohydrates
9%
Peppers
7%
Pumpkin
Fats
1%
Peppers
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Peppers
Peppers 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.