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Potato vs Pumpkin - In-Depth Nutrition Comparison

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The main differences between Potato and Pumpkin

  • Potato has more Vitamin B6, Vitamin C, and Fiber, however Pumpkin has more Vitamin A, Vitamin E , and Vitamin B2.
  • Daily need coverage for Vitamin A 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

Potato vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
4
:
Contains more Potassium +25%
Contains more Magnesium +91.7%
Contains more Phosphorus +29.5%
Contains more Calcium +75%
Contains more Copper +15.5%
Contains less Sodium -83.3%
Equal in Iron - 0.8
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Potassium +25%
Contains more Magnesium +91.7%
Contains more Phosphorus +29.5%
Contains more Calcium +75%
Contains more Copper +15.5%
Contains less Sodium -83.3%
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
Potato
5
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
55
Pumpkin
Mineral Summary Score
20
Potato
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
6%
Pumpkin
Carbohydrates
17%
Potato
7%
Pumpkin
Fats
0%
Potato
0%
Pumpkin

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.
Potato Pumpkin
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.94g)
Which food is lower in Saturated Fat?
Potato
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.

All nutrients comparison - raw data values

Nutrient Potato Pumpkin Opinion
Calories 77 26 Potato
Protein 2.05 1 Potato
Fats 0.09 0.1 Pumpkin
Vitamin C 19.7 9 Potato
Net carbs 15.390000343322754 6 Potato
Carbs 17.49 6.5 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.8 Potato
Calcium 12 21 Pumpkin
Potassium 425 340 Potato
Magnesium 23 12 Potato
Sugar 0.82 2.76 Potato
Fiber 2.1 0.5 Potato
Copper 0.11 0.127 Pumpkin
Zinc 0.3 0.32 Pumpkin
Starch 15.29 Potato
Phosphorus 57 44 Potato
Sodium 6 1 Pumpkin
Vitamin A 2 8513 Pumpkin
Vitamin E 0.01 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.081 0.05 Potato
Vitamin B2 0.032 0.11 Pumpkin
Vitamin B3 1.061 0.6 Potato
Vitamin B5 0.295 0.298 Pumpkin
Vitamin B6 0.298 0.061 Potato
Vitamin B12 0 0
Vitamin K 2 1.1 Potato
Folate 15 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.025 0.052 Potato
Monounsaturated Fat 0.002 0.013 Pumpkin
Polyunsaturated fat 0.042 0.005 Potato
Tryptophan 0.021 0.012 Potato
Threonine 0.067 0.029 Potato
Isoleucine 0.066 0.031 Potato
Leucine 0.098 0.046 Potato
Lysine 0.107 0.054 Potato
Methionine 0.032 0.011 Potato
Phenylalanine 0.081 0.032 Potato
Valine 0.103 0.035 Potato
Histidine 0.035 0.016 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.