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  6. Pumpkin vs. Cauliflower

Pumpkin vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between pumpkin and cauliflower?

  • Pumpkin is higher in vitamin A, copper, and vitamin E, yet cauliflower is higher in vitamin C, vitamin K, folate, vitamin B6, vitamin B5, choline, and fiber.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin has 13 times more vitamin E than cauliflower. While pumpkin has 1.06mg of vitamin E, cauliflower has only 0.08mg.

We used Pumpkin, raw and Cauliflower, raw types in this article.

Infographic

Pumpkin vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +90.5%
Contains more CopperCopper +225.6%
Contains more ZincZinc +18.5%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +25%
Contains more ManganeseManganese +24%
Contains more SeleniumSelenium +100%
~equal in Calcium ~22mg
~equal in Phosphorus ~44mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1225%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin CVitamin C +435.6%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B6Vitamin B6 +201.6%
Contains more Vitamin KVitamin K +1309.1%
Contains more FolateFolate +256.3%
Contains more CholineCholine +440.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Cauliflower DV% diff.
Vitamin A 426µg 0µg 47%
Vitamin C 9mg 48.2mg 44%
Vitamin K 1.1µg 15.5µg 12%
Folate 16µg 57µg 10%
Copper 0.127mg 0.039mg 10%
Vitamin B6 0.061mg 0.184mg 9%
Vitamin E 1.06mg 0.08mg 7%
Choline 8.2mg 44.3mg 7%
Vitamin B5 0.298mg 0.667mg 7%
Fiber 0.5g 2g 6%
Iron 0.8mg 0.42mg 5%
Vitamin B2 0.11mg 0.06mg 4%
Protein 1g 1.92g 2%
Potassium 340mg 299mg 1%
Magnesium 12mg 15mg 1%
Sodium 1mg 30mg 1%
Carbs 6.5g 4.97g 1%
Fructose 0.97g 1%
Manganese 0.125mg 0.155mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B3 0.6mg 0.507mg 1%
Calories 26kcal 25kcal 0%
Fats 0.1g 0.28g 0%
Net carbs 6g 2.97g N/A
Calcium 21mg 22mg 0%
Sugar 2.76g 1.91g N/A
Zinc 0.32mg 0.27mg 0%
Phosphorus 44mg 44mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.052g 0.13g 0%
Monounsaturated fat 0.013g 0.034g 0%
Polyunsaturated fat 0.005g 0.031g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.029mg 0.076mg 0%
Isoleucine 0.031mg 0.071mg 0%
Leucine 0.046mg 0.106mg 0%
Lysine 0.054mg 0.217mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.032mg 0.065mg 0%
Valine 0.035mg 0.125mg 0%
Histidine 0.016mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +30.8%
Contains more ProteinProtein +92%
Contains more FatsFats +180%
~equal in Water ~92.07g
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +161.5%
Contains more Poly. FatPolyunsaturated fat +520%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.