Pumpkin vs. Cashew — In-Depth Nutrition Comparison
Compare
How are pumpkin and cashew different?
- Pumpkin is higher in vitamin A; however, cashew is richer in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, and vitamin B1.
- Daily need coverage for copper for cashew is 230% higher.
- Pumpkin has less saturated fat.
- Cashew has a lower glycemic index (25) than pumpkin (52).
Pumpkin, raw and Nuts, cashew nuts, raw are the varieties used in this article.
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.
| Contains less SodiumSodium | -91.7% |
| Contains more MagnesiumMagnesium | +2333.3% |
| Contains more CalciumCalcium | +76.2% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more IronIron | +735% |
| Contains more CopperCopper | +1628.3% |
| Contains more ZincZinc | +1706.3% |
| Contains more PhosphorusPhosphorus | +1247.7% |
| Contains more ManganeseManganese | +1224% |
| Contains more SeleniumSelenium | +6533.3% |
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.
| Contains more Vitamin CVitamin C | +1700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17.8% |
| Contains more Vitamin B2Vitamin B2 | +89.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +746% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B5Vitamin B5 | +189.9% |
| Contains more Vitamin B6Vitamin B6 | +583.6% |
| Contains more Vitamin KVitamin K | +3000% |
| Contains more FolateFolate | +56.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1661.5% |
| Contains more ProteinProtein | +1722% |
| Contains more FatsFats | +43750% |
| Contains more CarbsCarbs | +364.5% |
| Contains more OtherOther | +217.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +182953.8% |
| Contains more Poly. FatPolyunsaturated fat | +156800% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.127mg | 2.195mg | 230% |
| Phosphorus | 44mg | 593mg | 78% |
| Iron | 0.8mg | 6.68mg | 74% |
| Magnesium | 12mg | 292mg | 67% |
| Fats | 0.1g | 43.85g | 67% |
| Manganese | 0.125mg | 1.655mg | 67% |
| Monounsaturated fat | 0.013g | 23.797g | 59% |
| Polyunsaturated fat | 0.005g | 7.845g | 52% |
| Zinc | 0.32mg | 5.78mg | 50% |
| Vitamin A | 426µg | 0µg | 47% |
| Selenium | 0.3µg | 19.9µg | 36% |
| Saturated fat | 0.052g | 7.783g | 35% |
| Protein | 1g | 18.22g | 34% |
| Vitamin B1 | 0.05mg | 0.423mg | 31% |
| Vitamin K | 1.1µg | 34.1µg | 28% |
| Vitamin B6 | 0.061mg | 0.417mg | 27% |
| Calories | 26kcal | 553kcal | 26% |
| Fiber | 0.5g | 3.3g | 11% |
| Vitamin B5 | 0.298mg | 0.864mg | 11% |
| Starch | 23.49g | 10% | |
| Vitamin C | 9mg | 0.5mg | 9% |
| Potassium | 340mg | 660mg | 9% |
| Carbs | 6.5g | 30.19g | 8% |
| Vitamin B2 | 0.11mg | 0.058mg | 4% |
| Vitamin B3 | 0.6mg | 1.062mg | 3% |
| Calcium | 21mg | 37mg | 2% |
| Folate | 16µg | 25µg | 2% |
| Choline | 8.2mg | 1% | |
| Vitamin E | 1.06mg | 0.9mg | 1% |
| Net carbs | 6g | 26.89g | N/A |
| Sugar | 2.76g | 5.91g | N/A |
| Sodium | 1mg | 12mg | 0% |
| Tryptophan | 0.012mg | 0.287mg | 0% |
| Threonine | 0.029mg | 0.688mg | 0% |
| Isoleucine | 0.031mg | 0.789mg | 0% |
| Leucine | 0.046mg | 1.472mg | 0% |
| Lysine | 0.054mg | 0.928mg | 0% |
| Methionine | 0.011mg | 0.362mg | 0% |
| Phenylalanine | 0.032mg | 0.951mg | 0% |
| Valine | 0.035mg | 1.094mg | 0% |
| Histidine | 0.016mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
16%
200%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 3.15g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 7.731g)
Which food is cheaper?
Pumpkin is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.