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 RAE, 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 RAE is 47% 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
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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.
Contains
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Iron
+90.5%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+18.5%
Contains
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Copper
+225.6%
Contains
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Magnesium
+25%
Contains
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Manganese
+24%
Contains
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Selenium
+100%
Equal in Calcium - 22
Equal in Phosphorus - 44
Contains
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Iron
+90.5%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+18.5%
Contains
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Copper
+225.6%
Contains
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Magnesium
+25%
Contains
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Manganese
+24%
Contains
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Selenium
+100%
Equal in Calcium - 22
Equal in Phosphorus - 44
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
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Vitamin A
+∞%
Contains
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Vitamin E
+1225%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B3
+18.3%
Contains
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Vitamin C
+435.6%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+201.6%
Contains
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Folate
+256.3%
Contains
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Vitamin K
+1309.1%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1225%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B3
+18.3%
Contains
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Vitamin C
+435.6%
Contains
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Vitamin B5
+123.8%
Contains
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Vitamin B6
+201.6%
Contains
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Folate
+256.3%
Contains
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Vitamin K
+1309.1%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+30.8%
Contains
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Protein
+92%
Contains
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Fats
+180%
Equal in Water - 92.07
Equal in Other - 0.76
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Carbs
+30.8%
Contains
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Protein
+92%
Contains
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Fats
+180%
Equal in Water - 92.07
Equal in Other - 0.76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-60%
Contains
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Monounsaturated Fat
+161.5%
Contains
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Polyunsaturated fat
+520%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
less
Saturated Fat
-60%
Contains
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Monounsaturated Fat
+161.5%
Contains
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Polyunsaturated fat
+520%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 2.97g |
|
| Protein | 1g | 1.92g |
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| Fats | 0.1g | 0.28g |
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| Carbs | 6.5g | 4.97g |
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| Calories | 26kcal | 25kcal |
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| Fructose | 0.97g |
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| Sugar | 2.76g | 1.91g |
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| Fiber | 0.5g | 2g |
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| Calcium | 21mg | 22mg |
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| Iron | 0.8mg | 0.42mg |
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| Magnesium | 12mg | 15mg |
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| Phosphorus | 44mg | 44mg | |
| Potassium | 340mg | 299mg |
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| Sodium | 1mg | 30mg |
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| Zinc | 0.32mg | 0.27mg |
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| Copper | 0.127mg | 0.039mg |
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| Manganese | 0.125mg | 0.155mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin A | 8513IU | 0IU |
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| Vitamin A RAE | 426µg | 0µg |
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| Vitamin E | 1.06mg | 0.08mg |
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| Vitamin C | 9mg | 48.2mg |
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| Vitamin B1 | 0.05mg | 0.05mg | |
| Vitamin B2 | 0.11mg | 0.06mg |
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| Vitamin B3 | 0.6mg | 0.507mg |
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| Vitamin B5 | 0.298mg | 0.667mg |
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| Vitamin B6 | 0.061mg | 0.184mg |
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| Folate | 16µg | 57µg |
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| Vitamin K | 1.1µg | 15.5µg |
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| Tryptophan | 0.012mg | 0.02mg |
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| Threonine | 0.029mg | 0.076mg |
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| Isoleucine | 0.031mg | 0.071mg |
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| Leucine | 0.046mg | 0.106mg |
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| Lysine | 0.054mg | 0.217mg |
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| Methionine | 0.011mg | 0.02mg |
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| Phenylalanine | 0.032mg | 0.065mg |
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| Valine | 0.035mg | 0.125mg |
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| Histidine | 0.016mg | 0.056mg |
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| Saturated Fat | 0.052g | 0.13g |
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| Monounsaturated Fat | 0.013g | 0.034g |
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| Polyunsaturated fat | 0.005g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
30%
Minerals Daily Need Coverage Score
16%
13%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.85g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.