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  6. Pumpkin vs. English muffin

Pumpkin vs. English muffin — In-Depth Nutrition Comparison

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Differences between pumpkin and English muffins

  • Pumpkin has more vitamin A, vitamin C, and potassium, while English muffins have more phosphorus, vitamin B1, manganese, fiber, vitamin B3, and folate.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • English muffins contain 90 times less vitamin C than pumpkin. Pumpkin contains 9mg of vitamin C, while English muffins contain 0.1mg.
  • The amount of sodium in pumpkin is lower.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of English muffins is 77.

The food types used in this comparison are Pumpkin, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Pumpkin vs English muffin infographic
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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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +159.5%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +147.6%
Contains more IronIron +11.3%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +202.3%
Contains more ManganeseManganese +185.6%
~equal in Copper ~0.129mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +41.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +262%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +131.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin English muffin DV% diff.
Vitamin A 426µg 0µg 47%
Sodium 1mg 464mg 20%
Phosphorus 44mg 133mg 13%
Protein 1g 7.7g 13%
Carbs 6.5g 46g 13%
Vitamin B1 0.05mg 0.181mg 11%
Manganese 0.125mg 0.357mg 10%
Calories 26kcal 235kcal 10%
Vitamin C 9mg 0.1mg 10%
Fiber 0.5g 2.7g 9%
Vitamin E 1.06mg 7%
Potassium 340mg 131mg 6%
Polyunsaturated fat 0.005g 0.888g 6%
Vitamin B3 0.6mg 1.566mg 6%
Folate 16µg 37µg 5%
Calcium 21mg 52mg 3%
Zinc 0.32mg 0.7mg 3%
Fats 0.1g 1.8g 3%
Vitamin B2 0.11mg 0.154mg 3%
Vitamin B5 0.298mg 0.446mg 3%
Magnesium 12mg 21mg 2%
Vitamin B12 0µg 0.04µg 2%
Choline 8.2mg 1%
Monounsaturated fat 0.013g 0.302g 1%
Saturated fat 0.052g 0.259g 1%
Vitamin B6 0.061mg 0.043mg 1%
Vitamin K 1.1µg 1%
Iron 0.8mg 0.89mg 1%
Selenium 0.3µg 1%
Net carbs 6g 43.3g N/A
Sugar 2.76g N/A
Copper 0.127mg 0.129mg 0%
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.029mg 0.242mg 0%
Isoleucine 0.031mg 0.315mg 0%
Leucine 0.046mg 0.553mg 0%
Lysine 0.054mg 0.241mg 0%
Methionine 0.011mg 0.139mg 0%
Phenylalanine 0.032mg 0.379mg 0%
Valine 0.035mg 0.353mg 0%
Histidine 0.016mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +117.6%
Contains more ProteinProtein +670%
Contains more FatsFats +1700%
Contains more CarbsCarbs +607.7%
Contains more OtherOther +200%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +2223.1%
Contains more Poly. FatPolyunsaturated fat +17660%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.