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  6. Pumpkin vs. Plantain raw

Pumpkin vs. Plantain raw — In-Depth Nutrition Comparison

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How are pumpkin and plantain raw different?

  • Pumpkin is higher in vitamin A, vitamin E, and copper; however, plantain raw is richer in vitamin B6, vitamin C, fiber, and magnesium.
  • Daily need coverage for vitamin A for pumpkin is 148% higher.
  • Pumpkin contains 8 times more vitamin E than plantain raw. While pumpkin contains 1.06mg of vitamin E, plantain raw contains only 0.14mg.
  • Pumpkin has less sugar.
  • Plantain raw has a lower glycemic index (37) than pumpkin (52).

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

Infographic

Pumpkin vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +600%
Contains more IronIron +33.3%
Contains more CopperCopper +56.8%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +46.8%
Contains more SeleniumSelenium +400%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +660.7%
Contains more Vitamin EVitamin E +657.1%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin CVitamin C +104.4%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B6Vitamin B6 +390.2%
Contains more FolateFolate +37.5%
Contains more CholineCholine +64.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Plantain raw DV% diff.
Vitamin A 426µg 56µg 41%
Vitamin B6 0.061mg 0.299mg 18%
Vitamin C 9mg 18.4mg 10%
Carbs 6.5g 31.89g 8%
Fiber 0.5g 2.3g 7%
Magnesium 12mg 37mg 6%
Vitamin E 1.06mg 0.14mg 6%
Calories 26kcal 122kcal 5%
Potassium 340mg 499mg 5%
Manganese 0.125mg 5%
Copper 0.127mg 0.081mg 5%
Vitamin B2 0.11mg 0.054mg 4%
Iron 0.8mg 0.6mg 3%
Selenium 0.3µg 1.5µg 2%
Zinc 0.32mg 0.14mg 2%
Folate 16µg 22µg 2%
Calcium 21mg 3mg 2%
Phosphorus 44mg 34mg 1%
Protein 1g 1.3g 1%
Vitamin B3 0.6mg 0.686mg 1%
Vitamin B5 0.298mg 0.26mg 1%
Choline 8.2mg 13.5mg 1%
Fats 0.1g 0.37g 0%
Net carbs 6g 29.59g N/A
Sugar 2.76g 15g N/A
Sodium 1mg 4mg 0%
Vitamin B1 0.05mg 0.052mg 0%
Vitamin K 1.1µg 0.7µg 0%
Saturated fat 0.052g 0.143g 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.005g 0.069g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.029mg 0.034mg 0%
Isoleucine 0.031mg 0.036mg 0%
Leucine 0.046mg 0.059mg 0%
Lysine 0.054mg 0.06mg 0%
Methionine 0.011mg 0.017mg 0%
Phenylalanine 0.032mg 0.044mg 0%
Valine 0.035mg 0.046mg 0%
Histidine 0.016mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +40.3%
Contains more ProteinProtein +30%
Contains more FatsFats +270%
Contains more CarbsCarbs +390.6%
Contains more OtherOther +45%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +1280%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.