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  6. Pumpkin vs. Coleslaw

Pumpkin vs. Coleslaw — In-Depth Nutrition Comparison

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How are pumpkin and coleslaw different?

  • Pumpkin is higher in vitamin A, copper, iron, vitamin B2, and potassium; however, coleslaw is richer in vitamin K, vitamin C, and fiber.
  • Daily need coverage for vitamin A for pumpkin is 168% higher.
  • Pumpkin contains 8 times more copper than coleslaw. While pumpkin contains 0.127mg of copper, coleslaw contains only 0.015mg.
  • Pumpkin has less saturated fat.
  • Coleslaw has a lower glycemic index (39) than pumpkin (52).

Pumpkin, raw and Fast foods, coleslaw are the varieties used in this article.

Infographic

Pumpkin vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +263.6%
Contains more CopperCopper +746.7%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin AVitamin A +1421.4%
Contains more Vitamin EVitamin E +96.3%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6345.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Coleslaw DV% diff.
Vitamin K 1.1µg 70.9µg 58%
Vitamin A 426µg 28µg 44%
Polyunsaturated fat 0.005g 5.348g 36%
Fats 0.1g 9.91g 15%
Copper 0.127mg 0.015mg 12%
Sodium 1mg 203mg 9%
Iron 0.8mg 0.22mg 7%
Saturated fat 0.052g 1.599g 7%
Vitamin B2 0.11mg 0.02mg 7%
Monounsaturated fat 0.013g 2.671g 7%
Potassium 340mg 129mg 6%
Vitamin C 9mg 14.6mg 6%
Calories 26kcal 153kcal 6%
Fiber 0.5g 1.9g 6%
Folate 16µg 4%
Vitamin B6 0.061mg 0.112mg 4%
Carbs 6.5g 14.89g 3%
Phosphorus 44mg 20mg 3%
Vitamin E 1.06mg 0.54mg 3%
Vitamin B1 0.05mg 0.026mg 2%
Fructose 1.44g 2%
Zinc 0.32mg 0.14mg 2%
Vitamin B3 0.6mg 0.206mg 2%
Vitamin B5 0.298mg 0.246mg 1%
Selenium 0.3µg 1%
Manganese 0.125mg 0.102mg 1%
Cholesterol 0mg 4mg 1%
Choline 8.2mg 1%
Magnesium 12mg 8mg 1%
Calcium 21mg 30mg 1%
Protein 1g 0.95g 0%
Net carbs 6g 12.99g N/A
Sugar 2.76g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more WaterWater +24.8%
Contains more FatsFats +9810%
Contains more CarbsCarbs +129.1%
~equal in Protein ~0.95g
~equal in Other ~0.83g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +20446.2%
Contains more Poly. FatPolyunsaturated fat +106860%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.