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Pumpkin vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and apples

  • Pumpkin has more vitamin A, copper, iron, potassium, vitamin B2, and vitamin E; however, apples are higher in fiber.
  • Pumpkin covers your daily vitamin A needs 169% more than apples.
  • Apples contain 7 times less iron than pumpkin. Pumpkin contains 0.8mg of iron, while apples contain 0.12mg.
  • Pumpkin has less sugar.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Pumpkin, raw and Apples, raw, with skin.

Infographic

Pumpkin vs Apple 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Apple
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +217.8%
Contains more IronIron +566.7%
Contains more CopperCopper +370.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +257.1%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~1mg

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.
Pumpkin
10
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Apple
1
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin AVitamin A +14100%
Contains more Vitamin EVitamin E +488.9%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +559.3%
Contains more Vitamin B5Vitamin B5 +388.5%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +433.3%
Contains more CholineCholine +141.2%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +284.6%
Contains more OtherOther +300%
Contains more FatsFats +70%
Contains more CarbsCarbs +112.5%
~equal in Water ~85.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +920%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Apple
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Apple DV% diff.
Vitamin A 426µg 3µg 47%
Copper 0.127mg 0.027mg 11%
Iron 0.8mg 0.12mg 9%
Fiber 0.5g 2.4g 8%
Potassium 340mg 107mg 7%
Fructose 5.9g 7%
Vitamin B2 0.11mg 0.026mg 6%
Vitamin E 1.06mg 0.18mg 6%
Phosphorus 44mg 11mg 5%
Vitamin C 9mg 4.6mg 5%
Vitamin B5 0.298mg 0.061mg 5%
Manganese 0.125mg 0.035mg 4%
Folate 16µg 3µg 3%
Vitamin B3 0.6mg 0.091mg 3%
Vitamin B1 0.05mg 0.017mg 3%
Zinc 0.32mg 0.04mg 3%
Magnesium 12mg 5mg 2%
Calcium 21mg 6mg 2%
Vitamin B6 0.061mg 0.041mg 2%
Carbs 6.5g 13.81g 2%
Calories 26kcal 52kcal 1%
Vitamin K 1.1µg 2.2µg 1%
Choline 8.2mg 3.4mg 1%
Protein 1g 0.26g 1%
Selenium 0.3µg 0µg 1%
Fats 0.1g 0.17g 0%
Net carbs 6g 11.41g N/A
Sugar 2.76g 10.39g N/A
Starch 0.05g 0%
Sodium 1mg 1mg 0%
Saturated fat 0.052g 0.028g 0%
Monounsaturated fat 0.013g 0.007g 0%
Polyunsaturated fat 0.005g 0.051g 0%
Tryptophan 0.012mg 0.001mg 0%
Threonine 0.029mg 0.006mg 0%
Isoleucine 0.031mg 0.006mg 0%
Leucine 0.046mg 0.013mg 0%
Lysine 0.054mg 0.012mg 0%
Methionine 0.011mg 0.001mg 0%
Phenylalanine 0.032mg 0.006mg 0%
Valine 0.035mg 0.012mg 0%
Histidine 0.016mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Apple
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
23%
Pumpkin
4%
Apple
Minerals Daily Need Coverage Score
16%
Pumpkin
4%
Apple

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 7.63g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 0.024g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.