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  6. Pumpkin vs. Ginger

Pumpkin vs. Ginger — In-Depth Nutrition Comparison

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How are Pumpkin and Ginger different?

  • Pumpkin is richer in Vitamin A RAE, Vitamin B2, and Vitamin E , while Ginger is higher in Copper, Vitamin B6, Magnesium, and Fiber.
  • Pumpkin covers your daily need of Vitamin A RAE 47% more than Ginger.
  • Pumpkin contains 4 times more Vitamin E than Ginger. Pumpkin contains 1.06mg of Vitamin E , while Ginger contains 0.26mg.

Pumpkin, raw and Ginger root, raw types were used in this article.

Infographic

Pumpkin vs Ginger 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.
Pumpkin
Pumpkin
4
:
6
Ginger
Ginger
Contains more Calcium +31.3%
Contains more Iron +33.3%
Contains more Phosphorus +29.4%
Contains less Sodium -92.3%
Contains more Magnesium +258.3%
Contains more Potassium +22.1%
Contains more Copper +78%
Contains more Manganese +83.2%
Contains more Selenium +133.3%
Equal in Zinc - 0.34
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +31.3%
Contains more Iron +33.3%
Contains more Phosphorus +29.4%
Contains less Sodium -92.3%
Contains more Magnesium +258.3%
Contains more Potassium +22.1%
Contains more Copper +78%
Contains more Manganese +83.2%
Contains more Selenium +133.3%
Equal in Zinc - 0.34

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.
Pumpkin
Pumpkin
8
:
2
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin C +80%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Folate +45.5%
Contains more Vitamin K +1000%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +162.3%
Pumpkin
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%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +307.7%
Contains more Vitamin C +80%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B5 +46.8%
Contains more Folate +45.5%
Contains more Vitamin K +1000%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +162.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Ginger
Ginger
Contains more Water +16.1%
Contains more Protein +82%
Contains more Fats +650%
Contains more Carbs +173.4%
Equal in Other - 0.77
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Water +16.1%
Contains more Protein +82%
Contains more Fats +650%
Contains more Carbs +173.4%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Ginger
Ginger
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +2980%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +2980%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Ginger Opinion
Net carbs 6g 15.77g Ginger
Protein 1g 1.82g Ginger
Fats 0.1g 0.75g Ginger
Carbs 6.5g 17.77g Ginger
Calories 26kcal 80kcal Ginger
Sugar 2.76g 1.7g Ginger
Fiber 0.5g 2g Ginger
Calcium 21mg 16mg Pumpkin
Iron 0.8mg 0.6mg Pumpkin
Magnesium 12mg 43mg Ginger
Phosphorus 44mg 34mg Pumpkin
Potassium 340mg 415mg Ginger
Sodium 1mg 13mg Pumpkin
Zinc 0.32mg 0.34mg Ginger
Copper 0.127mg 0.226mg Ginger
Manganese 0.125mg 0.229mg Ginger
Selenium 0.3µg 0.7µg Ginger
Vitamin A 8513IU 0IU Pumpkin
Vitamin A RAE 426µg 0µg Pumpkin
Vitamin E 1.06mg 0.26mg Pumpkin
Vitamin C 9mg 5mg Pumpkin
Vitamin B1 0.05mg 0.025mg Pumpkin
Vitamin B2 0.11mg 0.034mg Pumpkin
Vitamin B3 0.6mg 0.75mg Ginger
Vitamin B5 0.298mg 0.203mg Pumpkin
Vitamin B6 0.061mg 0.16mg Ginger
Folate 16µg 11µg Pumpkin
Vitamin K 1.1µg 0.1µg Pumpkin
Tryptophan 0.012mg 0.012mg
Threonine 0.029mg 0.036mg Ginger
Isoleucine 0.031mg 0.051mg Ginger
Leucine 0.046mg 0.074mg Ginger
Lysine 0.054mg 0.057mg Ginger
Methionine 0.011mg 0.013mg Ginger
Phenylalanine 0.032mg 0.045mg Ginger
Valine 0.035mg 0.073mg Ginger
Histidine 0.016mg 0.03mg Ginger
Saturated Fat 0.052g 0.203g Pumpkin
Monounsaturated Fat 0.013g 0.154g Ginger
Polyunsaturated fat 0.005g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
16%
Pumpkin
23%
Ginger

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.151g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.06g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.