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Pumpkin vs. Fajita — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and fajita

  • Pumpkin has more vitamin A and copper; however, fajita is higher in phosphorus, selenium, vitamin B3, vitamin B6, vitamin B12, and choline.
  • Pumpkin covers your daily vitamin A needs 170% more than fajita.
  • Fajita contains 4 times less copper than pumpkin. Pumpkin contains 0.127mg of copper, while fajita contains 0.03mg.
  • Pumpkin has less sodium.

Food varieties used in this article are Pumpkin, raw and USDA Commodity, chicken fajita strips, frozen.

Infographic

Pumpkin vs Fajita 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%
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +19.7%
Contains more CopperCopper +323.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +89.4%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +23.8%
Contains more ZincZinc +328.1%
Contains more PhosphorusPhosphorus +529.5%
Contains more SeleniumSelenium +5466.7%

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%
Fajita
7
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +381.8%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +696.5%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +534.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +726.8%
~equal in Vitamin D ~µg

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
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +191.5%
Contains more WaterWater +29.7%
Contains more ProteinProtein +1756%
Contains more FatsFats +5630%
Contains more OtherOther +260%

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
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +17846.2%
Contains more Poly. FatPolyunsaturated fat +21680%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Fajita
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Fajita DV% diff.
Vitamin A 426µg 0µg 47%
Protein 1g 18.56g 35%
Sodium 1mg 799mg 35%
Phosphorus 44mg 277mg 33%
Selenium 0.3µg 16.7µg 30%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.6mg 4.779mg 26%
Vitamin B6 0.061mg 0.387mg 25%
Vitamin B12 0µg 0.54µg 23%
Choline 8.2mg 67.8mg 11%
Copper 0.127mg 0.03mg 11%
Zinc 0.32mg 1.37mg 10%
Vitamin C 9mg 0mg 10%
Vitamin B5 0.298mg 0.726mg 9%
Fats 0.1g 5.73g 9%
Vitamin B2 0.11mg 0.213mg 8%
Saturated fat 0.052g 1.596g 7%
Polyunsaturated fat 0.005g 1.089g 7%
Monounsaturated fat 0.013g 2.333g 6%
Vitamin E 1.06mg 0.22mg 6%
Calories 26kcal 135kcal 5%
Vitamin B1 0.05mg 0.1mg 4%
Manganese 0.125mg 0.066mg 3%
Folate 16µg 4µg 3%
Fiber 0.5g 0g 2%
Iron 0.8mg 0.99mg 2%
Potassium 340mg 284mg 2%
Magnesium 12mg 22mg 2%
Carbs 6.5g 2.23g 1%
Vitamin K 1.1µg 0.2µg 1%
Calcium 21mg 13mg 1%
Net carbs 6g 2.23g N/A
Sugar 2.76g 0g N/A
Tryptophan 0.012mg 0.2mg 0%
Threonine 0.029mg 0.452mg 0%
Isoleucine 0.031mg 0.813mg 0%
Leucine 0.046mg 1.56mg 0%
Lysine 0.054mg 1.857mg 0%
Methionine 0.011mg 0.552mg 0%
Phenylalanine 0.032mg 0.763mg 0%
Valine 0.035mg 0.847mg 0%
Histidine 0.016mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fajita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Pumpkin
31%
Fajita
Minerals Daily Need Coverage Score
16%
Pumpkin
45%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 798mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 1.544g)
Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 10)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.