Potato vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between Potato and Pumpkin?
- Potato is higher in Vitamin B6, Potassium, Iron, Vitamin B3, Phosphorus, Manganese, and Vitamin C, yet Pumpkin is higher in Vitamin A, and Vitamin E.
- Pumpkin's daily need coverage for Vitamin A is 32% more.
- Potato has 7 times more Vitamin B6 than Pumpkin. While Potato has 0.311mg of Vitamin B6, Pumpkin has only 0.044mg.
We used Potatoes, baked, flesh and skin, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.
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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 | +211.1% |
| Contains more PotassiumPotassium | +132.6% |
| Contains more IronIron | +89.5% |
| Contains more CopperCopper | +29.7% |
| Contains more ZincZinc | +56.5% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +146.1% |
| Contains more SeleniumSelenium | +100% |
| Contains less SodiumSodium | -90% |
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 | +104.3% |
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B3Vitamin B3 | +241.4% |
| Contains more Vitamin B5Vitamin B5 | +87.1% |
| Contains more Vitamin B6Vitamin B6 | +606.8% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +211.1% |
| Contains more CholineCholine | +138.7% |
| Contains more Vitamin AVitamin A | +57450% |
| Contains more Vitamin EVitamin E | +1900% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +247.2% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +331.6% |
| Contains more OtherOther | +114.5% |
| Contains more WaterWater | +25.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +1325% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
~equal in
Saturated Fat
~0.037g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 93kcal | 20kcal |
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| Protein | 2.5g | 0.72g |
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| Fats | 0.13g | 0.07g |
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| Vitamin C | 9.6mg | 4.7mg |
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| Net carbs | 18.95g | 3.8g |
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| Carbs | 21.15g | 4.9g |
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| Magnesium | 28mg | 9mg |
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| Calcium | 15mg | 15mg | |
| Potassium | 535mg | 230mg |
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| Iron | 1.08mg | 0.57mg |
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| Sugar | 1.18g | 2.08g |
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| Fiber | 2.2g | 1.1g |
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| Copper | 0.118mg | 0.091mg |
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| Zinc | 0.36mg | 0.23mg |
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| Starch | 17.27g |
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| Phosphorus | 70mg | 30mg |
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| Sodium | 10mg | 1mg |
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| Vitamin A | 10IU | 5755IU |
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| Vitamin A | 1µg | 288µg |
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| Vitamin E | 0.04mg | 0.8mg |
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| Manganese | 0.219mg | 0.089mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin B1 | 0.064mg | 0.031mg |
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| Vitamin B2 | 0.048mg | 0.078mg |
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| Vitamin B3 | 1.41mg | 0.413mg |
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| Vitamin B5 | 0.376mg | 0.201mg |
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| Vitamin B6 | 0.311mg | 0.044mg |
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| Vitamin K | 2µg | 0.8µg |
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| Folate | 28µg | 9µg |
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| Choline | 14.8mg | 6.2mg |
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| Saturated Fat | 0.034g | 0.037g |
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| Monounsaturated Fat | 0.003g | 0.009g |
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| Polyunsaturated fat | 0.057g | 0.004g |
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| Tryptophan | 0.025mg | 0.009mg |
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| Threonine | 0.081mg | 0.021mg |
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| Isoleucine | 0.08mg | 0.023mg |
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| Leucine | 0.119mg | 0.034mg |
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| Lysine | 0.13mg | 0.039mg |
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| Methionine | 0.038mg | 0.008mg |
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| Phenylalanine | 0.099mg | 0.023mg |
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| Valine | 0.125mg | 0.025mg |
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| Histidine | 0.042mg | 0.011mg |
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| Fructose | 0.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
34%
Minerals Daily Need Coverage Score
22%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)