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Pumpkin vs. Cherimoya — In-Depth Nutrition Comparison

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The main differences between pumpkin and cherimoya

  • Pumpkin has more vitamin A, iron, copper, and vitamin E; however, cherimoya has more vitamin B6 and fiber.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Cherimoya has 4 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while cherimoya has 0.27mg.
  • Pumpkin is lower in sugar.

Food types used in this article are Pumpkin, raw and Cherimoya, raw.

Infographic

Pumpkin vs Cherimoya 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 12% 3% 25% 10% 23% 4.4% 11% 0.91% 12% 0%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +196.3%
Contains more CopperCopper +84.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +69.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +41.7%

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 42% 0% 5.4% 0% 25% 30% 12% 21% 59% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +292.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +102%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +321.3%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.644mg
~equal in Vitamin B12 ~0µg

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
18% 79%
Protein: 1.57 g
Fats: 0.68 g
Carbs: 17.71 g
Water: 79.39 g
Other: 0.65 g
Contains more WaterWater +15.4%
Contains more OtherOther +23.1%
Contains more ProteinProtein +57%
Contains more FatsFats +580%
Contains more CarbsCarbs +172.5%

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
49% 12% 39%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.055 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +323.1%
Contains more Poly. FatPolyunsaturated fat +3660%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Cherimoya
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Cherimoya DV% diff.
Vitamin A 426µg 0µg 47%
Vitamin B6 0.061mg 0.257mg 15%
Fiber 0.5g 3g 10%
Fructose 6.28g 8%
Iron 0.8mg 0.27mg 7%
Copper 0.127mg 0.069mg 6%
Vitamin E 1.06mg 0.27mg 5%
Vitamin C 9mg 12.6mg 4%
Carbs 6.5g 17.71g 4%
Vitamin B1 0.05mg 0.101mg 4%
Phosphorus 44mg 26mg 3%
Calories 26kcal 75kcal 2%
Folate 16µg 23µg 2%
Vitamin B2 0.11mg 0.131mg 2%
Potassium 340mg 287mg 2%
Zinc 0.32mg 0.16mg 1%
Vitamin B5 0.298mg 0.345mg 1%
Fats 0.1g 0.68g 1%
Polyunsaturated fat 0.005g 0.188g 1%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Magnesium 12mg 17mg 1%
Saturated fat 0.052g 0.233g 1%
Calcium 21mg 10mg 1%
Selenium 0.3µg 1%
Manganese 0.125mg 0.093mg 1%
Protein 1g 1.57g 1%
Net carbs 6g 14.71g N/A
Sugar 2.76g 12.87g N/A
Sodium 1mg 7mg 0%
Vitamin B3 0.6mg 0.644mg 0%
Monounsaturated fat 0.013g 0.055g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.029mg 0.052mg 0%
Isoleucine 0.031mg 0.042mg 0%
Leucine 0.046mg 0.063mg 0%
Lysine 0.054mg 0.042mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.032mg 0.042mg 0%
Valine 0.035mg 0.063mg 0%
Histidine 0.016mg 0.021mg 0%
Omega-3 - ALA 0.159g N/A
Omega-6 - Linoleic acid 0.028g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Cherimoya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin
16%
Cherimoya
Minerals Daily Need Coverage Score
16%
Pumpkin
10%
Cherimoya

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 10.11g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 7)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.8)
Which food is richer in minerals?
Pumpkin
Pumpkin 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.

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. Cherimoya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173953/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.