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  6. Pumpkin vs. Apricot

Pumpkin vs. Apricot — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and apricots

  • Pumpkin has more vitamin A, copper, vitamin B2, and iron, while apricots have more fiber.
  • Pumpkin covers your daily need for vitamin A, 145% more than apricots.
  • Pumpkin contains 3 times more vitamin B2 than apricots. While pumpkin contains 0.11mg of vitamin B2, apricots contain only 0.04mg.
  • The amount of sugar in pumpkin is lower.
  • Apricots have a lower glycemic index. The glycemic index of apricots is 34, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Apricots, raw.

Infographic

Pumpkin vs Apricot 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +105.1%
Contains more CopperCopper +62.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +91.3%
Contains more ManganeseManganese +62.3%
Contains more SeleniumSelenium +200%
~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.
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%
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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin AVitamin A +343.8%
Contains more Vitamin EVitamin E +19.1%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +77.8%
Contains more CholineCholine +192.9%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Apricot DV% diff.
Vitamin A 426µg 96µg 37%
Fiber 0.5g 2g 6%
Iron 0.8mg 0.39mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Copper 0.127mg 0.078mg 5%
Phosphorus 44mg 23mg 3%
Vitamin B1 0.05mg 0.03mg 2%
Folate 16µg 9µg 2%
Vitamin K 1.1µg 3.3µg 2%
Carbs 6.5g 11.12g 2%
Potassium 340mg 259mg 2%
Manganese 0.125mg 0.077mg 2%
Choline 8.2mg 2.8mg 1%
Vitamin B6 0.061mg 0.054mg 1%
Vitamin B5 0.298mg 0.24mg 1%
Protein 1g 1.4g 1%
Calories 26kcal 48kcal 1%
Vitamin E 1.06mg 0.89mg 1%
Calcium 21mg 13mg 1%
Vitamin C 9mg 10mg 1%
Fructose 0.94g 1%
Zinc 0.32mg 0.2mg 1%
Fats 0.1g 0.39g 0%
Net carbs 6g 9.12g N/A
Magnesium 12mg 10mg 0%
Sugar 2.76g 9.24g N/A
Sodium 1mg 1mg 0%
Selenium 0.3µg 0.1µg 0%
Vitamin B3 0.6mg 0.6mg 0%
Saturated fat 0.052g 0.027g 0%
Monounsaturated fat 0.013g 0.17g 0%
Polyunsaturated fat 0.005g 0.077g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.029mg 0.047mg 0%
Isoleucine 0.031mg 0.041mg 0%
Leucine 0.046mg 0.077mg 0%
Lysine 0.054mg 0.097mg 0%
Methionine 0.011mg 0.006mg 0%
Phenylalanine 0.032mg 0.052mg 0%
Valine 0.035mg 0.047mg 0%
Histidine 0.016mg 0.027mg 0%

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
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +40%
Contains more FatsFats +290%
Contains more CarbsCarbs +71.1%
~equal in Water ~86.35g
~equal in Other ~0.74g

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
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +1207.7%
Contains more Poly. FatPolyunsaturated fat +1440%

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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.