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  6. Pumpkin vs. Blackberry

Pumpkin vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between pumpkin and blackberries

  • Pumpkin has more vitamin A, vitamin B2, and potassium; however, blackberries have more manganese, fiber, vitamin K, and vitamin C.
  • Daily need coverage for vitamin A for pumpkin is 166% higher.
  • Blackberries have 4 times less vitamin B2 than pumpkin. Pumpkin has 0.11mg of vitamin B2, while blackberries have 0.026mg.
  • Pumpkin is lower in sugar.
  • Pumpkin has a higher glycemic index than blackberries.

Food types used in this article are Pumpkin, raw and Blackberries, raw.

Infographic

Pumpkin vs Blackberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more PotassiumPotassium +109.9%
Contains more IronIron +29%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +38.1%
Contains more CopperCopper +29.9%
Contains more ZincZinc +65.6%
Contains more ManganeseManganese +416.8%
Contains more SeleniumSelenium +33.3%
~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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +3772.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin EVitamin E +10.4%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.646mg
~equal in Vitamin B5 ~0.276mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

All nutrients comparison - raw data values

Nutrient Pumpkin Blackberry DV% diff.
Vitamin A 426µg 11µg 46%
Manganese 0.125mg 0.646mg 23%
Fiber 0.5g 5.3g 19%
Vitamin K 1.1µg 19.8µg 16%
Vitamin C 9mg 21mg 13%
Vitamin B2 0.11mg 0.026mg 6%
Potassium 340mg 162mg 5%
Copper 0.127mg 0.165mg 4%
Fructose 2.4g 3%
Phosphorus 44mg 22mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Folate 16µg 25µg 2%
Zinc 0.32mg 0.53mg 2%
Polyunsaturated fat 0.005g 0.28g 2%
Iron 0.8mg 0.62mg 2%
Magnesium 12mg 20mg 2%
Vitamin B6 0.061mg 0.03mg 2%
Protein 1g 1.39g 1%
Fats 0.1g 0.49g 1%
Calories 26kcal 43kcal 1%
Calcium 21mg 29mg 1%
Carbs 6.5g 9.61g 1%
Vitamin E 1.06mg 1.17mg 1%
Net carbs 6g 4.31g N/A
Sugar 2.76g 4.88g N/A
Sodium 1mg 1mg 0%
Selenium 0.3µg 0.4µg 0%
Vitamin B3 0.6mg 0.646mg 0%
Vitamin B5 0.298mg 0.276mg 0%
Choline 8.2mg 8.5mg 0%
Saturated fat 0.052g 0.014g 0%
Monounsaturated fat 0.013g 0.047g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more OtherOther +122.2%
Contains more ProteinProtein +39%
Contains more FatsFats +390%
Contains more CarbsCarbs +47.8%
~equal in Water ~88.15g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +5500%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.