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  6. Potato flour vs. Pumpkin

Potato flour vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Potato flour and Pumpkin?

  • Potato flour is richer in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Vitamin B1, Magnesium, Copper, and Iron, yet Pumpkin is richer in Vitamin A RAE.
  • Potato flour's daily need coverage for Vitamin B6 is 56% higher.
  • Potato flour has 8 times more Vitamin B3 than Pumpkin. Potato flour has 3.507mg of Vitamin B3, while Pumpkin has 0.413mg.

We used Potato flour and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Potato flour 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.
Potato flour
Potato flour
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +333.3%
Contains more Iron +142.1%
Contains more Magnesium +622.2%
Contains more Phosphorus +460%
Contains more Potassium +335.2%
Contains more Zinc +134.8%
Contains more Copper +116.5%
Contains more Manganese +251.7%
Contains more Selenium +450%
Contains less Sodium -98.2%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +333.3%
Contains more Iron +142.1%
Contains more Magnesium +622.2%
Contains more Phosphorus +460%
Contains more Potassium +335.2%
Contains more Zinc +134.8%
Contains more Copper +116.5%
Contains more Manganese +251.7%
Contains more Selenium +450%
Contains less Sodium -98.2%

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.
Potato flour
Potato flour
5
:
5
Pumpkin
Pumpkin
Contains more Vitamin B1 +635.5%
Contains more Vitamin B3 +749.2%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +1647.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +220%
Contains more Vitamin C +23.7%
Contains more Vitamin B2 +52.9%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +635.5%
Contains more Vitamin B3 +749.2%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +1647.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +220%
Contains more Vitamin C +23.7%
Contains more Vitamin B2 +52.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Pumpkin
Pumpkin
Contains more Protein +858.3%
Contains more Fats +385.7%
Contains more Carbs +1595.9%
Contains more Other +406.5%
Contains more Water +1337%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +858.3%
Contains more Fats +385.7%
Contains more Carbs +1595.9%
Contains more Other +406.5%
Contains more Water +1337%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Pumpkin
Pumpkin
Contains more Polyunsaturated fat +3650%
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +12.5%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +3650%
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Pumpkin Opinion
Net carbs 77.2g 3.8g Potato flour
Protein 6.9g 0.72g Potato flour
Fats 0.34g 0.07g Potato flour
Carbs 83.1g 4.9g Potato flour
Calories 357kcal 20kcal Potato flour
Sugar 3.52g 2.08g Pumpkin
Fiber 5.9g 1.1g Potato flour
Calcium 65mg 15mg Potato flour
Iron 1.38mg 0.57mg Potato flour
Magnesium 65mg 9mg Potato flour
Phosphorus 168mg 30mg Potato flour
Potassium 1001mg 230mg Potato flour
Sodium 55mg 1mg Pumpkin
Zinc 0.54mg 0.23mg Potato flour
Copper 0.197mg 0.091mg Potato flour
Manganese 0.313mg 0.089mg Potato flour
Selenium 1.1µg 0.2µg Potato flour
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.25mg 0.8mg Pumpkin
Vitamin C 3.8mg 4.7mg Pumpkin
Vitamin B1 0.228mg 0.031mg Potato flour
Vitamin B2 0.051mg 0.078mg Pumpkin
Vitamin B3 3.507mg 0.413mg Potato flour
Vitamin B5 0.474mg 0.201mg Potato flour
Vitamin B6 0.769mg 0.044mg Potato flour
Folate 25µg 9µg Potato flour
Vitamin K 0µg 0.8µg Pumpkin
Tryptophan 0.115mg 0.009mg Potato flour
Threonine 0.28mg 0.021mg Potato flour
Isoleucine 0.299mg 0.023mg Potato flour
Leucine 0.425mg 0.034mg Potato flour
Lysine 0.413mg 0.039mg Potato flour
Methionine 0.107mg 0.008mg Potato flour
Phenylalanine 0.316mg 0.023mg Potato flour
Valine 0.356mg 0.025mg Potato flour
Histidine 0.166mg 0.011mg Potato flour
Saturated Fat 0.09g 0.037g Pumpkin
Monounsaturated Fat 0.008g 0.009g Pumpkin
Polyunsaturated fat 0.15g 0.004g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Potato flour
37%
Pumpkin
Minerals Daily Need Coverage Score
41%
Potato flour
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 52)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato flour
Potato flour 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.