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Pumpkin vs. Garden asparagus — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin and Garden asparagus

  • Pumpkin has more Vitamin A RAE, while Garden asparagus has more Vitamin K, Iron, Folate, Vitamin B1, Copper, and Fiber.
  • Pumpkin covers your daily need of Vitamin A RAE 43% more than Garden asparagus.
  • Pumpkin contains 2 times more Potassium than Garden asparagus. While Pumpkin contains 340mg of Potassium, Garden asparagus contains only 202mg.

These are the specific foods used in this comparison Pumpkin, raw and Asparagus, raw.

Infographic

Pumpkin vs Garden asparagus 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.
Contains more Potassium +68.3%
Contains less Sodium -50%
Contains more Calcium +14.3%
Contains more Iron +167.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +18.2%
Contains more Zinc +68.8%
Contains more Copper +48.8%
Contains more Manganese +26.4%
Contains more Selenium +666.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Potassium +68.3%
Contains less Sodium -50%
Contains more Calcium +14.3%
Contains more Iron +167.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +18.2%
Contains more Zinc +68.8%
Contains more Copper +48.8%
Contains more Manganese +26.4%
Contains more Selenium +666.7%

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.
:
Contains more Vitamin A +1026.1%
Contains more Vitamin C +60.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Folate +225%
Contains more Vitamin K +3681.8%
Equal in Vitamin E - 1.13
Equal in Vitamin B5 - 0.274
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +1026.1%
Contains more Vitamin C +60.7%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Folate +225%
Contains more Vitamin K +3681.8%
Equal in Vitamin E - 1.13
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +67.5%
Contains more Other +37.9%
Contains more Protein +120%
Contains more Fats +20%
Equal in Water - 93.22
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Carbs +67.5%
Contains more Other +37.9%
Contains more Protein +120%
Contains more Fats +20%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +900%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Garden asparagus Opinion
Net carbs 6g 1.78g Pumpkin
Protein 1g 2.2g Garden asparagus
Fats 0.1g 0.12g Garden asparagus
Carbs 6.5g 3.88g Pumpkin
Calories 26kcal 20kcal Pumpkin
Fructose 1g Garden asparagus
Sugar 2.76g 1.88g Garden asparagus
Fiber 0.5g 2.1g Garden asparagus
Calcium 21mg 24mg Garden asparagus
Iron 0.8mg 2.14mg Garden asparagus
Magnesium 12mg 14mg Garden asparagus
Phosphorus 44mg 52mg Garden asparagus
Potassium 340mg 202mg Pumpkin
Sodium 1mg 2mg Pumpkin
Zinc 0.32mg 0.54mg Garden asparagus
Copper 0.127mg 0.189mg Garden asparagus
Manganese 0.125mg 0.158mg Garden asparagus
Selenium 0.3µg 2.3µg Garden asparagus
Vitamin A 8513IU 756IU Pumpkin
Vitamin A RAE 426µg 38µg Pumpkin
Vitamin E 1.06mg 1.13mg Garden asparagus
Vitamin C 9mg 5.6mg Pumpkin
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.6mg 0.978mg Garden asparagus
Vitamin B5 0.298mg 0.274mg Pumpkin
Vitamin B6 0.061mg 0.091mg Garden asparagus
Folate 16µg 52µg Garden asparagus
Vitamin K 1.1µg 41.6µg Garden asparagus
Tryptophan 0.012mg 0.027mg Garden asparagus
Threonine 0.029mg 0.084mg Garden asparagus
Isoleucine 0.031mg 0.075mg Garden asparagus
Leucine 0.046mg 0.128mg Garden asparagus
Lysine 0.054mg 0.104mg Garden asparagus
Methionine 0.011mg 0.031mg Garden asparagus
Phenylalanine 0.032mg 0.075mg Garden asparagus
Valine 0.035mg 0.115mg Garden asparagus
Histidine 0.016mg 0.049mg Garden asparagus
Saturated Fat 0.052g 0.04g Garden asparagus
Monounsaturated Fat 0.013g 0g Pumpkin
Polyunsaturated fat 0.005g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Pumpkin
29%
Garden asparagus
Minerals Daily Need Coverage Score
16%
Pumpkin
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.