Pumpkin vs. Asparagus — In-Depth Nutrition Comparison
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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
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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.
| 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.
| 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% |
| Contains more CholineCholine | +95.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Selenium | 0.3µg | 2.3µg | 4% |
| Potassium | 340mg | 202mg | 4% |
| Vitamin B6 | 0.061mg | 0.091mg | 2% |
| Vitamin B3 | 0.6mg | 0.978mg | 2% |
| Vitamin B2 | 0.11mg | 0.141mg | 2% |
| Zinc | 0.32mg | 0.54mg | 2% |
| Protein | 1g | 2.2g | 2% |
| Manganese | 0.125mg | 0.158mg | 1% |
| Choline | 8.2mg | 16mg | 1% |
| Fructose | 1g | 1% | |
| Phosphorus | 44mg | 52mg | 1% |
| Carbs | 6.5g | 3.88g | 1% |
| Calories | 26kcal | 20kcal | 0% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Poly. FatPolyunsaturated fat | +900% |