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  6. Pumpkin vs. Cream cheese

Pumpkin vs. Cream cheese — In-Depth Nutrition Comparison

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How are pumpkin and cream cheese different?

  • Pumpkin is higher in vitamin A, copper, and vitamin C; however, cream cheese is richer in selenium, vitamin B2, vitamin B12, and phosphorus.
  • Daily need coverage for vitamin A for pumpkin is 148% higher.
  • Pumpkin has less sodium.
  • Cream cheese has a lower glycemic index (0) than pumpkin (52).

Pumpkin, raw and Cheese, cream are the varieties used in this article.

Infographic

Pumpkin vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +157.6%
Contains more IronIron +627.3%
Contains more CopperCopper +605.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1036.4%
Contains more CalciumCalcium +361.9%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +143.2%
Contains more SeleniumSelenium +2766.7%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.3%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +559.3%
Contains more FolateFolate +77.8%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +90.9%
Contains more CholineCholine +231.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient Pumpkin Cream cheese DV% diff.
Saturated fat 0.052g 20.213g 92%
Fats 0.1g 34.44g 53%
Cholesterol 0mg 101mg 34%
Monounsaturated fat 0.013g 8.907g 22%
Calories 26kcal 350kcal 16%
Selenium 0.3µg 8.6µg 15%
Sodium 1mg 314mg 14%
Vitamin A 426µg 308µg 13%
Copper 0.127mg 0.018mg 12%
Protein 1g 6.15g 10%
Polyunsaturated fat 0.005g 1.483g 10%
Vitamin C 9mg 0mg 10%
Iron 0.8mg 0.11mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.11mg 0.23mg 9%
Phosphorus 44mg 107mg 9%
Calcium 21mg 97mg 8%
Potassium 340mg 132mg 6%
Manganese 0.125mg 0.011mg 5%
Vitamin B5 0.298mg 0.517mg 4%
Choline 8.2mg 27.2mg 3%
Vitamin B3 0.6mg 0.091mg 3%
Vitamin B1 0.05mg 0.023mg 2%
Zinc 0.32mg 0.5mg 2%
Fiber 0.5g 0g 2%
Folate 16µg 9µg 2%
Vitamin E 1.06mg 0.86mg 1%
Vitamin K 1.1µg 2.1µg 1%
Magnesium 12mg 9mg 1%
Carbs 6.5g 5.52g 0%
Net carbs 6g 5.52g N/A
Sugar 2.76g 3.76g N/A
Starch 0.35g 0%
Vitamin B6 0.061mg 0.056mg 0%
Tryptophan 0.012mg 0.069mg 0%
Threonine 0.029mg 0.233mg 0%
Isoleucine 0.031mg 0.324mg 0%
Leucine 0.046mg 0.657mg 0%
Lysine 0.054mg 0.567mg 0%
Methionine 0.011mg 0.191mg 0%
Phenylalanine 0.032mg 0.291mg 0%
Valine 0.035mg 0.395mg 0%
Histidine 0.016mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +17.8%
Contains more WaterWater +74.1%
Contains more ProteinProtein +515%
Contains more FatsFats +34340%
Contains more OtherOther +58.8%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +68415.4%
Contains more Poly. FatPolyunsaturated fat +29560%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.