Pumpkin vs. Cereal — In-Depth Nutrition Comparison
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Significant differences between pumpkin and cereal
- Pumpkin has more vitamin A; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin C, and manganese.
- Cereal covers your daily vitamin B1 needs 520% more than pumpkin.
- Cereal has 3 times less vitamin A than pumpkin. Pumpkin has 8513IU of vitamin A, while cereal has 2792IU.
- Pumpkin contains less sodium.
- Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of pumpkin is 52.
Specific food types used in this comparison are Pumpkin, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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 more CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +223.8% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more IronIron | +4157.5% |
| Contains more ZincZinc | +2275% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +532% |
| Contains more SeleniumSelenium | +2000% |
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 EVitamin E | +1225% |
| Contains more Vitamin B5Vitamin B5 | +31.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +327.8% |
| Contains more Vitamin AVitamin A | +91.1% |
| Contains more Vitamin B1Vitamin B1 | +12476% |
| Contains more Vitamin B2Vitamin B2 | +3418.2% |
| Contains more Vitamin B3Vitamin B3 | +4836.7% |
| Contains more Vitamin B6Vitamin B6 | +9713.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.05mg | 6.288mg | 520% |
| Vitamin B6 | 0.061mg | 5.986mg | 456% |
| Iron | 0.8mg | 34.06mg | 416% |
| Vitamin B2 | 0.11mg | 3.87mg | 289% |
| Vitamin B3 | 0.6mg | 29.62mg | 181% |
| Zinc | 0.32mg | 7.6mg | 66% |
| Vitamin A | 426µg | 814µg | 43% |
| Sodium | 1mg | 795mg | 35% |
| Vitamin C | 9mg | 38.5mg | 33% |
| Manganese | 0.125mg | 0.79mg | 29% |
| Carbs | 6.5g | 86.85g | 27% |
| Calories | 26kcal | 378kcal | 18% |
| Selenium | 0.3µg | 6.3µg | 11% |
| Protein | 1g | 6.06g | 10% |
| Potassium | 340mg | 105mg | 7% |
| Vitamin E | 1.06mg | 0.08mg | 7% |
| Phosphorus | 44mg | 77mg | 5% |
| Folate | 16µg | 4% | |
| Fiber | 0.5g | 1.4g | 4% |
| Fats | 0.1g | 1.08g | 2% |
| Polyunsaturated fat | 0.005g | 0.354g | 2% |
| Magnesium | 12mg | 19mg | 2% |
| Saturated fat | 0.052g | 0.26g | 1% |
| Choline | 8.2mg | 1% | |
| Copper | 0.127mg | 0.137mg | 1% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Vitamin B5 | 0.298mg | 0.226mg | 1% |
| Calcium | 21mg | 10mg | 1% |
| Net carbs | 6g | 85.45g | N/A |
| Sugar | 2.76g | 10.35g | N/A |
| Monounsaturated fat | 0.013g | 0.204g | 0% |
| Tryptophan | 0.012mg | 0.066mg | 0% |
| Threonine | 0.029mg | 0.241mg | 0% |
| Isoleucine | 0.031mg | 0.26mg | 0% |
| Leucine | 0.046mg | 0.767mg | 0% |
| Lysine | 0.054mg | 0.113mg | 0% |
| Methionine | 0.011mg | 0.13mg | 0% |
| Phenylalanine | 0.032mg | 0.365mg | 0% |
| Valine | 0.035mg | 0.344mg | 0% |
| Histidine | 0.016mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2323.3% |
| Contains more ProteinProtein | +506% |
| Contains more FatsFats | +980% |
| Contains more CarbsCarbs | +1236.2% |
| Contains more OtherOther | +178.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +1469.2% |
| Contains more Poly. FatPolyunsaturated fat | +6980% |