Potato vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between potatoes and pumpkin
- Potatoes have more vitamin B6, vitamin C, and fiber; however, pumpkin has more vitamin A, vitamin E, and vitamin B2.
- Daily need coverage for vitamin A for pumpkin is 170% higher.
- Pumpkin has 5 times less vitamin B6 than potatoes. Potatoes have 0.298mg of vitamin B6, while pumpkin has 0.061mg.
- Potatoes are lower in sugar.
- Potatoes have a higher glycemic index than pumpkin.
Food types used in this article are Potatoes, flesh, and skin, raw and Pumpkin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more PotassiumPotassium | +25% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more ManganeseManganese | +60% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +75% |
| Contains more CopperCopper | +15.5% |
| Contains less SodiumSodium | -83.3% |
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 CVitamin C | +118.9% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B3Vitamin B3 | +76.8% |
| Contains more Vitamin B6Vitamin B6 | +388.5% |
| Contains more Vitamin KVitamin K | +81.8% |
| Contains more CholineCholine | +47.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +10500% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Vitamin B6 | 0.298mg | 0.061mg | 18% |
| Vitamin C | 19.7mg | 9mg | 12% |
| Vitamin E | 0.01mg | 1.06mg | 7% |
| Fiber | 2.1g | 0.5g | 6% |
| Vitamin B2 | 0.032mg | 0.11mg | 6% |
| Starch | 15.29g | 6% | |
| Carbs | 17.49g | 6.5g | 4% |
| Calories | 77kcal | 26kcal | 3% |
| Vitamin B3 | 1.061mg | 0.6mg | 3% |
| Manganese | 0.2mg | 0.125mg | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Magnesium | 23mg | 12mg | 3% |
| Potassium | 425mg | 340mg | 3% |
| Copper | 0.11mg | 0.127mg | 2% |
| Phosphorus | 57mg | 44mg | 2% |
| Protein | 2.05g | 1g | 2% |
| Choline | 12.1mg | 8.2mg | 1% |
| Calcium | 12mg | 21mg | 1% |
| Vitamin K | 2µg | 1.1µg | 1% |
| Fats | 0.09g | 0.1g | 0% |
| Net carbs | 15.39g | 6g | N/A |
| Iron | 0.81mg | 0.8mg | 0% |
| Sugar | 0.82g | 2.76g | N/A |
| Zinc | 0.3mg | 0.32mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Vitamin B5 | 0.295mg | 0.298mg | 0% |
| Folate | 15µg | 16µg | 0% |
| Saturated fat | 0.025g | 0.052g | 0% |
| Monounsaturated fat | 0.002g | 0.013g | 0% |
| Polyunsaturated fat | 0.042g | 0.005g | 0% |
| Tryptophan | 0.021mg | 0.012mg | 0% |
| Threonine | 0.067mg | 0.029mg | 0% |
| Isoleucine | 0.066mg | 0.031mg | 0% |
| Leucine | 0.098mg | 0.046mg | 0% |
| Lysine | 0.107mg | 0.054mg | 0% |
| Methionine | 0.032mg | 0.011mg | 0% |
| Phenylalanine | 0.081mg | 0.032mg | 0% |
| Valine | 0.103mg | 0.035mg | 0% |
| Histidine | 0.035mg | 0.016mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105% |
| Contains more CarbsCarbs | +169.1% |
| Contains more OtherOther | +40% |
| Contains more FatsFats | +11.1% |
| Contains more WaterWater | +15.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.9% |
| Contains more Poly. FatPolyunsaturated fat | +740% |
| Contains more Mono. FatMonounsaturated fat | +550% |