Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin
  5. Compare
  6. Pumpkin vs. Asparagus

Pumpkin vs. Asparagus — In-Depth Nutrition Comparison

Compare

Summary of differences between pumpkin and asparagus

  • Pumpkin has more vitamin A, while asparagus has more vitamin K, iron, folate, vitamin B1, copper, and fiber.
  • Pumpkin covers your daily need for vitamin A, 155% more than asparagus.
  • Pumpkin contains 2 times more potassium than asparagus. While pumpkin contains 340mg of potassium, asparagus contains only 202mg.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of pumpkin is 52.

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

Infographic

Pumpkin vs 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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more PotassiumPotassium +68.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +14.3%
Contains more IronIron +167.5%
Contains more CopperCopper +48.8%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +18.2%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +1021.1%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +3681.8%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~1.13mg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Asparagus DV% diff.
Vitamin A 426µg 38µg 43%
Vitamin K 1.1µg 41.6µg 34%
Iron 0.8mg 2.14mg 17%
Folate 16µg 52µg 9%
Vitamin B1 0.05mg 0.143mg 8%
Copper 0.127mg 0.189mg 7%
Fiber 0.5g 2.1g 6%
Vitamin C 9mg 5.6mg 4%
Potassium 340mg 202mg 4%
Selenium 0.3µg 2.3µg 4%
Protein 1g 2.2g 2%
Zinc 0.32mg 0.54mg 2%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.6mg 0.978mg 2%
Vitamin B6 0.061mg 0.091mg 2%
Carbs 6.5g 3.88g 1%
Phosphorus 44mg 52mg 1%
Manganese 0.125mg 0.158mg 1%
Choline 8.2mg 16mg 1%
Fructose 1g 1%
Calories 26kcal 20kcal 0%
Protein per 100 calories 3.8g 11g N/A
Calories per 10 g protein 260kcal 91kcal N/A
Weight per 100 calories 385g 500g N/A
Fats 0.1g 0.12g 0%
Net carbs 6g 1.78g N/A
Magnesium 12mg 14mg 0%
Calcium 21mg 24mg 0%
Sugar 2.76g 1.88g N/A
Sodium 1mg 2mg 0%
Vitamin E 1.06mg 1.13mg 0%
Vitamin B5 0.298mg 0.274mg 0%
Saturated fat 0.052g 0.04g 0%
Monounsaturated fat 0.013g 0g 0%
Polyunsaturated fat 0.005g 0.05g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.029mg 0.084mg 0%
Isoleucine 0.031mg 0.075mg 0%
Leucine 0.046mg 0.128mg 0%
Lysine 0.054mg 0.104mg 0%
Methionine 0.011mg 0.031mg 0%
Phenylalanine 0.032mg 0.075mg 0%
Valine 0.035mg 0.115mg 0%
Histidine 0.016mg 0.049mg 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
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 CarbsCarbs +67.5%
Contains more OtherOther +37.9%
Contains more ProteinProtein +120%
Contains more FatsFats +20%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -23.1%
Contains more Poly. FatPolyunsaturated fat +900%

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. 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.