Potato vs Pumpkin - In-Depth Nutrition Comparison
Compare
The main differences between Potato and Pumpkin
- Potato has more Vitamin B6, Vitamin C, and Fiber, however Pumpkin has more Vitamin A RAE, Vitamin E , and Vitamin B2.
- Daily need coverage for Vitamin A RAE from Pumpkin is 47% higher.
- Pumpkin has 5 times less Vitamin B6 than Potato. Potato has 0.298mg of Vitamin B6, while Pumpkin has 0.061mg.
- Potato is lower in Sugar.
Food types used in this article are Potatoes, flesh and skin, raw and Pumpkin, raw.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
more
Magnesium
+91.7%
Contains
more
Phosphorus
+29.5%
Contains
more
Potassium
+25%
Contains
more
Calcium
+75%
Contains
less
Sodium
-83.3%
Contains
more
Copper
+15.5%
Equal in Iron - 0.8
Equal in Zinc - 0.32
Contains
more
Magnesium
+91.7%
Contains
more
Phosphorus
+29.5%
Contains
more
Potassium
+25%
Contains
more
Calcium
+75%
Contains
less
Sodium
-83.3%
Contains
more
Copper
+15.5%
Equal in Iron - 0.8
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
more
Vitamin C
+118.9%
Contains
more
Vitamin B1
+62%
Contains
more
Vitamin B3
+76.8%
Contains
more
Vitamin B6
+388.5%
Contains
more
Vitamin K
+81.8%
Contains
more
Vitamin A
+425550%
Contains
more
Vitamin E
+10500%
Contains
more
Vitamin B2
+243.8%
Equal in Vitamin B5 - 0.298
Equal in Folate - 16
Contains
more
Vitamin C
+118.9%
Contains
more
Vitamin B1
+62%
Contains
more
Vitamin B3
+76.8%
Contains
more
Vitamin B6
+388.5%
Contains
more
Vitamin K
+81.8%
Contains
more
Vitamin A
+425550%
Contains
more
Vitamin E
+10500%
Contains
more
Vitamin B2
+243.8%
Equal in Vitamin B5 - 0.298
Equal in Folate - 16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+105%
Contains
more
Carbs
+169.1%
Contains
more
Other
+40%
Contains
more
Fats
+11.1%
Contains
more
Water
+15.6%
Contains
more
Protein
+105%
Contains
more
Carbs
+169.1%
Contains
more
Other
+40%
Contains
more
Fats
+11.1%
Contains
more
Water
+15.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-51.9%
Contains
more
Polyunsaturated fat
+740%
Contains
more
Monounsaturated Fat
+550%
Contains
less
Saturated Fat
-51.9%
Contains
more
Polyunsaturated fat
+740%
Contains
more
Monounsaturated Fat
+550%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in glycemic index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 15.39g | 6g |
|
| Protein | 2.05g | 1g |
|
| Fats | 0.09g | 0.1g |
|
| Carbs | 17.49g | 6.5g |
|
| Calories | 77kcal | 26kcal |
|
| Starch | 15.29g |
|
|
| Fructose | 0.26g |
|
|
| Sugar | 0.82g | 2.76g |
|
| Fiber | 2.1g | 0.5g |
|
| Calcium | 12mg | 21mg |
|
| Iron | 0.81mg | 0.8mg |
|
| Magnesium | 23mg | 12mg |
|
| Phosphorus | 57mg | 44mg |
|
| Potassium | 425mg | 340mg |
|
| Sodium | 6mg | 1mg |
|
| Zinc | 0.3mg | 0.32mg |
|
| Copper | 0.11mg | 0.127mg |
|
| Vitamin A | 2IU | 8513IU |
|
| Vitamin A RAE | 0µg | 426µg |
|
| Vitamin E | 0.01mg | 1.06mg |
|
| Vitamin C | 19.7mg | 9mg |
|
| Vitamin B1 | 0.081mg | 0.05mg |
|
| Vitamin B2 | 0.032mg | 0.11mg |
|
| Vitamin B3 | 1.061mg | 0.6mg |
|
| Vitamin B5 | 0.295mg | 0.298mg |
|
| Vitamin B6 | 0.298mg | 0.061mg |
|
| Folate | 15µg | 16µg |
|
| Vitamin K | 2µg | 1.1µg |
|
| Tryptophan | 0.021mg | 0.012mg |
|
| Threonine | 0.067mg | 0.029mg |
|
| Isoleucine | 0.066mg | 0.031mg |
|
| Leucine | 0.098mg | 0.046mg |
|
| Lysine | 0.107mg | 0.054mg |
|
| Methionine | 0.032mg | 0.011mg |
|
| Phenylalanine | 0.081mg | 0.032mg |
|
| Valine | 0.103mg | 0.035mg |
|
| Histidine | 0.035mg | 0.016mg |
|
| Saturated Fat | 0.025g | 0.052g |
|
| Monounsaturated Fat | 0.002g | 0.013g |
|
| Polyunsaturated fat | 0.042g | 0.005g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
55%
Minerals Daily Need Coverage Score
20%
18%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.94g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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.
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.