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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 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

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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
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
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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

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

All nutrients comparison - raw data values

Nutrient Potato Pumpkin Opinion
Net carbs 15.39g 6g Potato
Protein 2.05g 1g Potato
Fats 0.09g 0.1g Pumpkin
Carbs 17.49g 6.5g Potato
Calories 77kcal 26kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g 2.76g Potato
Fiber 2.1g 0.5g Potato
Calcium 12mg 21mg Pumpkin
Iron 0.81mg 0.8mg Potato
Magnesium 23mg 12mg Potato
Phosphorus 57mg 44mg Potato
Potassium 425mg 340mg Potato
Sodium 6mg 1mg Pumpkin
Zinc 0.3mg 0.32mg Pumpkin
Copper 0.11mg 0.127mg Pumpkin
Vitamin A 2IU 8513IU Pumpkin
Vitamin E 0.01mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 9mg Potato
Vitamin B1 0.081mg 0.05mg Potato
Vitamin B2 0.032mg 0.11mg Pumpkin
Vitamin B3 1.061mg 0.6mg Potato
Vitamin B5 0.295mg 0.298mg Pumpkin
Vitamin B6 0.298mg 0.061mg Potato
Folate 15µg 16µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 2µg 1.1µg Potato
Tryptophan 0.021mg 0.012mg Potato
Threonine 0.067mg 0.029mg Potato
Isoleucine 0.066mg 0.031mg Potato
Leucine 0.098mg 0.046mg Potato
Lysine 0.107mg 0.054mg Potato
Methionine 0.032mg 0.011mg Potato
Phenylalanine 0.081mg 0.032mg Potato
Valine 0.103mg 0.035mg Potato
Histidine 0.035mg 0.016mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.052g Potato
Monounsaturated Fat 0.002g 0.013g Pumpkin
Polyunsaturated fat 0.042g 0.005g Potato

Which food is preferable for your diet?

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

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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

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.

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.