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Pico de gallo vs. Pumpkin — In-Depth Nutrition Comparison

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How are pico de gallo and pumpkin different?

  • Pumpkin has more vitamin A, iron, and vitamin C than pico de gallo.
  • Daily need coverage for vitamin A for pumpkin is 164% higher.
  • Pico de gallo contains 469 times more sodium than pumpkin. While pico de gallo contains 469mg of sodium, pumpkin contains only 1mg.

PACE, Pico De Gallo and Pumpkin, raw are the varieties used in this article.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Pumpkin
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.8%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pumpkin
11
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% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +44.3%
Contains more OtherOther +227.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~91.6g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Pumpkin DV% diff.
Vitamin A 426µg 47%
Sodium 469mg 1mg 20%
Copper 0.127mg 14%
Potassium 340mg 10%
Iron 0mg 0.8mg 10%
Vitamin B2 0.11mg 8%
Vitamin E 1.06mg 7%
Phosphorus 44mg 6%
Vitamin B5 0.298mg 6%
Vitamin C 3.8mg 9mg 6%
Vitamin B6 0.061mg 5%
Manganese 0.125mg 5%
Folate 16µg 4%
Vitamin B3 0.6mg 4%
Vitamin B1 0.05mg 4%
Zinc 0.32mg 3%
Magnesium 12mg 3%
Calcium 0mg 21mg 2%
Fiber 0.5g 2%
Protein 0g 1g 2%
Vitamin K 1.1µg 1%
Carbs 9.38g 6.5g 1%
Selenium 0.3µg 1%
Choline 8.2mg 1%
Calories 31kcal 26kcal 0%
Fats 0g 0.1g 0%
Net carbs 9.38g 6g N/A
Sugar 6.25g 2.76g N/A
Saturated fat 0g 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
23%
Pumpkin
Minerals Daily Need Coverage Score
6%
Pico de gallo
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 468mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 52)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.