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  6. Pumpkin vs. Caesar salad

Pumpkin vs. Caesar salad — In-Depth Nutrition Comparison

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How are pumpkin and caesar salad different?

  • Pumpkin is higher in vitamin A; however, caesar salad is richer in selenium, vitamin B1, phosphorus, calcium, iron, vitamin B12, and vitamin B3.
  • Daily need coverage for vitamin A for pumpkin is 163% higher.
  • Pumpkin has less saturated fat.

Pumpkin, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Pumpkin vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +1009.5%
Contains more IronIron +192.5%
Contains more ZincZinc +403.1%
Contains more PhosphorusPhosphorus +425%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +10366.7%
~equal in Copper ~0.126mg

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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +446.2%
Contains more Vitamin EVitamin E +73.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +439.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +436.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Caesar salad DV% diff.
Selenium 0.3µg 31.4µg 57%
Vitamin A 426µg 78µg 39%
Vitamin B1 0.05mg 0.377mg 27%
Phosphorus 44mg 231mg 27%
Protein 1g 13.39g 25%
Calcium 21mg 233mg 21%
Sodium 1mg 454mg 20%
Saturated fat 0.052g 4.206g 19%
Iron 0.8mg 2.34mg 19%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.6mg 3.237mg 16%
Fats 0.1g 9.54g 15%
Vitamin B2 0.11mg 0.297mg 14%
Calories 26kcal 265kcal 12%
Zinc 0.32mg 1.61mg 12%
Polyunsaturated fat 0.005g 1.461g 10%
Vitamin C 9mg 0mg 10%
Starch 25.29g 10%
Manganese 0.125mg 0.321mg 9%
Cholesterol 0mg 24mg 8%
Carbs 6.5g 31.5g 8%
Monounsaturated fat 0.013g 2.38g 6%
Vitamin B6 0.061mg 5%
Fiber 0.5g 1.7g 5%
Potassium 340mg 170mg 5%
Vitamin K 1.1µg 5.9µg 4%
Folate 16µg 4%
Magnesium 12mg 28mg 4%
Vitamin E 1.06mg 0.61mg 3%
Vitamin B5 0.298mg 0.447mg 3%
Fructose 1.13g 1%
Choline 8.2mg 1%
Net carbs 6g 29.8g N/A
Sugar 2.76g 4.02g N/A
Copper 0.127mg 0.126mg 0%
Tryptophan 0.012mg 0.15mg 0%
Threonine 0.029mg 0.393mg 0%
Isoleucine 0.031mg 0.547mg 0%
Leucine 0.046mg 1.137mg 0%
Lysine 0.054mg 0.523mg 0%
Methionine 0.011mg 0.3mg 0%
Phenylalanine 0.032mg 0.717mg 0%
Valine 0.035mg 0.7mg 0%
Histidine 0.016mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +111.1%
Contains more ProteinProtein +1239%
Contains more FatsFats +9440%
Contains more CarbsCarbs +384.6%
Contains more OtherOther +172.5%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +18207.7%
Contains more Poly. FatPolyunsaturated fat +29120%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.