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Potato bread vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between potato bread and pumpkin

  • Potato bread has more phosphorus, folate, fiber, iron, selenium, calcium, vitamin B6, and vitamin B1, while pumpkin has more vitamin A.
  • Pumpkin covers your daily need for vitamin A, 168% more than potato bread.
  • Potato bread contains 375 times more sodium than pumpkin. While potato bread contains 375mg of sodium, pumpkin contains only 1mg.

These are the specific foods used in this comparison Bread, potato and Pumpkin, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +133.3%
Contains more CalciumCalcium +795.2%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +181.3%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +738.6%
Contains more ManganeseManganese +102.4%
Contains more SeleniumSelenium +3066.7%
Contains more CopperCopper +35.1%
Contains less SodiumSodium -99.7%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +276%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +280.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +518.2%
Contains more FolateFolate +687.5%
Contains more CholineCholine +124.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1675%
Contains more Vitamin EVitamin E +125.5%
~equal in Vitamin B2 ~0.11mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +1150%
Contains more FatsFats +3030%
Contains more CarbsCarbs +624.2%
Contains more OtherOther +368.8%
Contains more WaterWater +173%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Pumpkin DV% diff.
Phosphorus 369mg 44mg 46%
Vitamin A 24µg 426µg 45%
Folate 126µg 16µg 28%
Fiber 6.3g 0.5g 23%
Protein 12.5g 1g 23%
Iron 2.25mg 0.8mg 18%
Selenium 9.5µg 0.3µg 17%
Calcium 188mg 21mg 17%
Sodium 375mg 1mg 16%
Carbs 47.07g 6.5g 14%
Vitamin B6 0.232mg 0.061mg 13%
Vitamin B1 0.188mg 0.05mg 12%
Calories 266kcal 26kcal 12%
Potassium 718mg 340mg 11%
Zinc 1.44mg 0.32mg 10%
Vitamin C 0mg 9mg 10%
Vitamin B5 0.817mg 0.298mg 10%
Vitamin B12 0.15µg 0µg 6%
Manganese 0.253mg 0.125mg 6%
Vitamin K 6.8µg 1.1µg 5%
Fats 3.13g 0.1g 5%
Vitamin B3 1.25mg 0.6mg 4%
Copper 0.094mg 0.127mg 4%
Vitamin E 0.47mg 1.06mg 4%
Magnesium 28mg 12mg 4%
Choline 18.4mg 8.2mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 6g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 2.76g N/A
Vitamin B2 0.106mg 0.11mg 0%
Saturated fat 0g 0.052g 0%
Monounsaturated fat 0g 0.013g 0%
Polyunsaturated fat 0g 0.005g 0%
Tryptophan 0.081mg 0.012mg 0%
Threonine 0.224mg 0.029mg 0%
Isoleucine 0.268mg 0.031mg 0%
Leucine 0.44mg 0.046mg 0%
Lysine 0.311mg 0.054mg 0%
Methionine 0.112mg 0.011mg 0%
Phenylalanine 0.285mg 0.032mg 0%
Valine 0.305mg 0.035mg 0%
Histidine 0.143mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
23%
Pumpkin
Minerals Daily Need Coverage Score
59%
Potato bread
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.62g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 9)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.052g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.