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  6. Pumpkin, canned, without salt vs. Vegetable

Pumpkin, canned, without salt vs. Vegetable — In-Depth Nutrition Comparison

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How are pumpkin, canned, without salt and vegetable different?

  • Pumpkin, canned, without salt is richer in vitamin A and iron, while vegetable is higher in manganese, vitamin K, fiber, and vitamin B2.
  • Pumpkin, canned, without salt covers your daily need for vitamin A 63% more than vegetable.
  • Pumpkin, canned, without salt contains 4 times more Vitamin A than vegetable. Pumpkin, canned, without salt contains 778µg of Vitamin A, while vegetable contains 214µg.

Pumpkin, canned, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Pumpkin, canned, without salt vs Vegetable 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.8% 18% 52% 36% 4.6% 15% 0.65% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +69.5%
Contains more CopperCopper +28.9%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +33.3%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +45.7%
Contains more ManganeseManganese +154.4%
~equal in Magnesium ~22mg
~equal in Calcium ~25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 934% 21% 0% 6% 12% 6.9% 24% 13% 0% 40% 9% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin AVitamin A +263.9%
Contains more Vitamin EVitamin E +178.9%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B1Vitamin B1 +195.8%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more Vitamin KVitamin K +46.9%
Contains more FolateFolate +58.3%
Contains more CholineCholine +145.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.1 g
Fats: 0.28 g
Carbs: 8.09 g
Water: 89.97 g
Other: 0.56 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +86.7%
Contains more ProteinProtein +160%
Contains more CarbsCarbs +61.8%
Contains more OtherOther +19.6%
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated Fat: Sat. Fat 0.146 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.015 g
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +270%
Contains less Sat. FatSaturated Fat -78.8%
Contains more Poly. FatPolyunsaturated fat +380%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin, canned, without salt Vegetable
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin, canned, without salt Vegetable Opinion
Calories 34kcal 65kcal Vegetable
Protein 1.1g 2.86g Vegetable
Fats 0.28g 0.15g Pumpkin, canned, without salt
Vitamin C 4.2mg 3.2mg Pumpkin, canned, without salt
Net carbs 5.19g 8.69g Vegetable
Carbs 8.09g 13.09g Vegetable
Magnesium 23mg 22mg Pumpkin, canned, without salt
Calcium 26mg 25mg Pumpkin, canned, without salt
Potassium 206mg 169mg Pumpkin, canned, without salt
Iron 1.39mg 0.82mg Pumpkin, canned, without salt
Sugar 3.3g 3.12g Vegetable
Fiber 2.9g 4.4g Vegetable
Copper 0.107mg 0.083mg Pumpkin, canned, without salt
Zinc 0.17mg 0.49mg Vegetable
Phosphorus 35mg 51mg Vegetable
Sodium 5mg 35mg Pumpkin, canned, without salt
Vitamin A 15563IU 4277IU Pumpkin, canned, without salt
Vitamin A 778µg 214µg Pumpkin, canned, without salt
Vitamin E 1.06mg 0.38mg Pumpkin, canned, without salt
Manganese 0.149mg 0.379mg Vegetable
Selenium 0.4µg 0.3µg Pumpkin, canned, without salt
Vitamin B1 0.024mg 0.071mg Vegetable
Vitamin B2 0.054mg 0.12mg Vegetable
Vitamin B3 0.367mg 0.851mg Vegetable
Vitamin B5 0.4mg 0.151mg Pumpkin, canned, without salt
Vitamin B6 0.056mg 0.074mg Vegetable
Vitamin K 16µg 23.5µg Vegetable
Folate 12µg 19µg Vegetable
Choline 9.8mg 24.1mg Vegetable
Saturated Fat 0.146g 0.031g Vegetable
Monounsaturated Fat 0.037g 0.01g Pumpkin, canned, without salt
Polyunsaturated fat 0.015g 0.072g Vegetable
Tryptophan 0.013mg 0.029mg Vegetable
Threonine 0.032mg 0.115mg Vegetable
Isoleucine 0.034mg 0.139mg Vegetable
Leucine 0.051mg 0.19mg Vegetable
Lysine 0.06mg 0.17mg Vegetable
Methionine 0.012mg 0.034mg Vegetable
Phenylalanine 0.035mg 0.12mg Vegetable
Valine 0.038mg 0.149mg Vegetable
Histidine 0.017mg 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin, canned, without salt Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Pumpkin, canned, without salt
35%
Vegetable
Minerals Daily Need Coverage Score
17%
Pumpkin, canned, without salt
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.115g)
Which food contains less Sodium?
Pumpkin, canned, without salt
Pumpkin, canned, without salt contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Pumpkin, canned, without salt
Pumpkin, canned, without salt is lower in glycemic index (difference - 66)
Which food is cheaper?
Pumpkin, canned, without salt
Pumpkin, canned, without salt is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin, canned, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168450/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.