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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
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.
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Contains more Manganese +89.6%
Contains more Selenium +66.7%
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 Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Contains more Manganese +89.6%
Contains more Selenium +66.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Fats +100%
Contains more Carbs +45.5%
Contains more Other +33.3%
Equal in Water - 91.6
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +100%
Contains more Fats +100%
Contains more Carbs +45.5%
Contains more Other +33.3%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated fat +2080%
Contains more Monounsaturated Fat +18.2%
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated fat +2080%
Contains more Monounsaturated Fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.237mg 0.125mg Peppers
Selenium 0.5µg 0.3µg Peppers
Vitamin A 1179IU 8513IU Pumpkin
Vitamin A RAE 59µg 426µg Pumpkin
Vitamin E 0.69mg 1.06mg Pumpkin
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 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
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

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
90%
Peppers
55%
Pumpkin
Minerals Daily Need Coverage Score
22%
Peppers
16%
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 - 42)
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

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. 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.