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  6. Pumpkin vs. Edible mushroom

Pumpkin vs. Edible mushroom — In-Depth Nutrition Comparison

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Important differences between pumpkin and edible mushroom

  • Pumpkin has more vitamin A, vitamin C, and vitamin E; however, edible mushroom is richer in vitamin B5, vitamin B2, copper, vitamin B3, selenium, and phosphorus.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin contains 106 times more vitamin E than edible mushroom. Pumpkin contains 1.06mg of vitamin E, while edible mushroom contains 0.01mg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of edible mushroom is 32.

The food varieties used in the comparison are Pumpkin, raw and Mushrooms, white, raw.

Infographic

Pumpkin vs Edible mushroom 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% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +600%
Contains more IronIron +60%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +166%
Contains more CopperCopper +150.4%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +95.5%
Contains more SeleniumSelenium +3000%
~equal in Potassium ~318mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +265.5%
Contains more Vitamin B3Vitamin B3 +501.2%
Contains more Vitamin B5Vitamin B5 +402.3%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111%
~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient Pumpkin Edible mushroom DV% diff.
Vitamin A 426µg 0µg 47%
Vitamin B5 0.298mg 1.497mg 24%
Vitamin B2 0.11mg 0.402mg 22%
Copper 0.127mg 0.318mg 21%
Vitamin B3 0.6mg 3.607mg 19%
Selenium 0.3µg 9.3µg 16%
Vitamin C 9mg 2.1mg 8%
Vitamin E 1.06mg 0.01mg 7%
Phosphorus 44mg 86mg 6%
Protein 1g 3.09g 4%
Iron 0.8mg 0.5mg 4%
Manganese 0.125mg 0.047mg 3%
Vitamin B1 0.05mg 0.081mg 3%
Vitamin B6 0.061mg 0.104mg 3%
Zinc 0.32mg 0.52mg 2%
Vitamin B12 0µg 0.04µg 2%
Fiber 0.5g 1g 2%
Calcium 21mg 3mg 2%
Choline 8.2mg 17.3mg 2%
Carbs 6.5g 3.26g 1%
Vitamin K 1.1µg 0µg 1%
Vitamin D 0µg 0.2µg 1%
Potassium 340mg 318mg 1%
Magnesium 12mg 9mg 1%
Polyunsaturated fat 0.005g 0.16g 1%
Vitamin D 0IU 7IU 1%
Calories 26kcal 22kcal 0%
Fats 0.1g 0.34g 0%
Net carbs 6g 2.26g N/A
Sugar 2.76g 1.98g N/A
Sodium 1mg 5mg 0%
Folate 16µg 17µg 0%
Saturated fat 0.052g 0.05g 0%
Monounsaturated fat 0.013g 0g 0%
Tryptophan 0.012mg 0.035mg 0%
Threonine 0.029mg 0.107mg 0%
Isoleucine 0.031mg 0.076mg 0%
Leucine 0.046mg 0.12mg 0%
Lysine 0.054mg 0.107mg 0%
Methionine 0.011mg 0.031mg 0%
Phenylalanine 0.032mg 0.085mg 0%
Valine 0.035mg 0.232mg 0%
Histidine 0.016mg 0.057mg 0%
Fructose 0.17g 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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more CarbsCarbs +99.4%
Contains more ProteinProtein +209%
Contains more FatsFats +240%
~equal in Water ~92.45g
~equal in Other ~0.86g

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3100%
~equal in Saturated fat ~0.05g

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.