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Pumpkin vs. French fries — In-Depth Nutrition Comparison

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Significant differences between pumpkin and french fries

  • Pumpkin has more vitamin A; however, french fries are richer in vitamin B6, vitamin B3, fiber, phosphorus, vitamin B1, vitamin K, and potassium.
  • Pumpkin covers your daily vitamin A needs 170% more than french fries.
  • Pumpkin contains less saturated fat.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of pumpkin is 52.

Specific food types used in this comparison are Pumpkin, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Pumpkin vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +191.7%
Contains more PotassiumPotassium +70.3%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +184.1%
Contains more ManganeseManganese +97.6%
Contains more SeleniumSelenium +200%
~equal in Iron ~0.81mg
~equal in Copper ~0.124mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +91.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin EVitamin E +57.5%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +400.7%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +509.8%
Contains more Vitamin KVitamin K +918.2%
Contains more FolateFolate +87.5%
Contains more CholineCholine +348.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +137.6%
Contains more ProteinProtein +243%
Contains more FatsFats +14630%
Contains more CarbsCarbs +537.5%
Contains more OtherOther +131.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +45815.4%
Contains more Poly. FatPolyunsaturated fat +107860%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin French fries DV% diff.
Vitamin A 426µg 0µg 47%
Polyunsaturated fat 0.005g 5.398g 36%
Vitamin B6 0.061mg 0.372mg 24%
Fats 0.1g 14.73g 23%
Monounsaturated fat 0.013g 5.969g 15%
Vitamin B3 0.6mg 3.004mg 15%
Calories 26kcal 312kcal 14%
Fiber 0.5g 3.8g 13%
Carbs 6.5g 41.44g 12%
Phosphorus 44mg 125mg 12%
Saturated fat 0.052g 2.336g 10%
Vitamin B1 0.05mg 0.17mg 10%
Sodium 1mg 210mg 9%
Vitamin K 1.1µg 11.2µg 8%
Potassium 340mg 579mg 7%
Vitamin B5 0.298mg 0.58mg 6%
Vitamin C 9mg 4.7mg 5%
Manganese 0.125mg 0.247mg 5%
Magnesium 12mg 35mg 5%
Vitamin B2 0.11mg 0.039mg 5%
Choline 8.2mg 36.8mg 5%
Protein 1g 3.43g 5%
Folate 16µg 30µg 4%
Vitamin E 1.06mg 1.67mg 4%
Zinc 0.32mg 0.5mg 2%
Selenium 0.3µg 0.9µg 1%
Net carbs 6g 37.64g N/A
Calcium 21mg 18mg 0%
Iron 0.8mg 0.81mg 0%
Sugar 2.76g 0.3g N/A
Copper 0.127mg 0.124mg 0%
Trans fat 0g 0.06g 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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin French fries
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
27%
French fries
Minerals Daily Need Coverage Score
16%
Pumpkin
28%
French fries

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 209mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 2.284g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 2.46g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.2)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.