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  6. Pumpkin vs. Crème caramel

Pumpkin vs. Crème caramel — In-Depth Nutrition Comparison

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What are the main differences between pumpkin and crème caramel?

  • Pumpkin is richer in vitamin A, copper, vitamin C, and potassium, yet crème caramel is richer in selenium, vitamin B12, vitamin B2, and phosphorus.
  • Pumpkin's daily need coverage for vitamin A is 167% higher.
  • Pumpkin contains less saturated fat.
  • Pumpkin has a lower glycemic index than crème caramel.

We used Pumpkin, raw and Desserts, flan, caramel custard, prepared-from-recipe types in this comparison.

Infographic

Pumpkin vs Crème caramel 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% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +110.5%
Contains more CopperCopper +353.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1150%
Contains more CalciumCalcium +295.2%
Contains more ZincZinc +46.9%
Contains more PhosphorusPhosphorus +118.2%
Contains more SeleniumSelenium +2800%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +826.1%
Contains more Vitamin EVitamin E +360.9%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B3Vitamin B3 +631.7%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Crème caramel DV% diff.
Vitamin A 426µg 46µg 42%
Cholesterol 0mg 90mg 30%
Vitamin B12 0µg 0.36µg 15%
Selenium 0.3µg 8.7µg 15%
Copper 0.127mg 0.028mg 11%
Vitamin C 9mg 0mg 10%
Vitamin B2 0.11mg 0.21mg 8%
Saturated fat 0.052g 1.799g 8%
Protein 1g 4.53g 7%
Potassium 340mg 118mg 7%
Phosphorus 44mg 96mg 7%
Vitamin E 1.06mg 0.23mg 6%
Calories 26kcal 145kcal 6%
Calcium 21mg 83mg 6%
Fats 0.1g 4.03g 6%
Iron 0.8mg 0.38mg 5%
Manganese 0.125mg 0.01mg 5%
Carbs 6.5g 22.78g 5%
Vitamin B5 0.298mg 0.514mg 4%
Vitamin B3 0.6mg 0.082mg 3%
Polyunsaturated fat 0.005g 0.392g 3%
Monounsaturated fat 0.013g 1.266g 3%
Fiber 0.5g 0g 2%
Folate 16µg 9µg 2%
Vitamin B1 0.05mg 0.032mg 2%
Sodium 1mg 53mg 2%
Vitamin B6 0.061mg 0.044mg 1%
Vitamin K 1.1µg 0.2µg 1%
Zinc 0.32mg 0.47mg 1%
Choline 8.2mg 1%
Magnesium 12mg 9mg 1%
Net carbs 6g 22.78g N/A
Sugar 2.76g 23.15g 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 0.001g N/A
Omega-3 - DHA 0g 0.007g 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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more WaterWater +34.6%
Contains more OtherOther +31.1%
Contains more ProteinProtein +353%
Contains more FatsFats +3930%
Contains more CarbsCarbs +250.5%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +9638.5%
Contains more Poly. FatPolyunsaturated fat +7740%

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.