Pumpkin vs. Grape — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin and Grape
- Pumpkin has more Vitamin A RAE, Copper, Iron, Vitamin E , Vitamin C, and Vitamin B5, while Grape has more Manganese, and Vitamin K.
- Pumpkin covers your daily need of Vitamin A RAE 47% more than Grape.
- Pumpkin contains 12 times more Vitamin B5 than Grape. While Pumpkin contains 0.298mg of Vitamin B5, Grape contains only 0.024mg.
These are the specific foods used in this comparison Pumpkin, raw and Grapes, american type (slip skin), 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
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Calcium
+50%
Contains
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Iron
+175.9%
Contains
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Magnesium
+140%
Contains
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Phosphorus
+340%
Contains
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Potassium
+78%
Contains
less
Sodium
-50%
Contains
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Zinc
+700%
Contains
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Copper
+217.5%
Contains
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Selenium
+200%
Contains
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Manganese
+474.4%
Contains
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Calcium
+50%
Contains
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Iron
+175.9%
Contains
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Magnesium
+140%
Contains
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Phosphorus
+340%
Contains
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Potassium
+78%
Contains
less
Sodium
-50%
Contains
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Zinc
+700%
Contains
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Copper
+217.5%
Contains
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Selenium
+200%
Contains
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Manganese
+474.4%
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.
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Contains
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Vitamin A
+8413%
Contains
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Vitamin E
+457.9%
Contains
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Vitamin C
+125%
Contains
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Vitamin B2
+93%
Contains
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Vitamin B3
+100%
Contains
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Vitamin B5
+1141.7%
Contains
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Folate
+300%
Contains
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Vitamin B1
+84%
Contains
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Vitamin B6
+80.3%
Contains
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Vitamin K
+1227.3%
Contains
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Vitamin A
+8413%
Contains
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Vitamin E
+457.9%
Contains
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Vitamin C
+125%
Contains
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Vitamin B2
+93%
Contains
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Vitamin B3
+100%
Contains
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Vitamin B5
+1141.7%
Contains
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Folate
+300%
Contains
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Vitamin B1
+84%
Contains
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Vitamin B6
+80.3%
Contains
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Vitamin K
+1227.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.7%
Contains
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Water
+12.7%
Contains
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Other
+40.4%
Contains
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Fats
+250%
Contains
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Carbs
+163.8%
Contains
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Protein
+58.7%
Contains
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Water
+12.7%
Contains
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Other
+40.4%
Contains
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Fats
+250%
Contains
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Carbs
+163.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-54.4%
Contains
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Polyunsaturated fat
+1940%
Equal in Monounsaturated Fat - 0.014
Contains
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Saturated Fat
-54.4%
Contains
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Polyunsaturated fat
+1940%
Equal in Monounsaturated Fat - 0.014
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6g | 16.25g |
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| Protein | 1g | 0.63g |
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| Fats | 0.1g | 0.35g |
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| Carbs | 6.5g | 17.15g |
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| Calories | 26kcal | 67kcal |
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| Sugar | 2.76g | 16.25g |
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| Fiber | 0.5g | 0.9g |
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| Calcium | 21mg | 14mg |
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| Iron | 0.8mg | 0.29mg |
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| Magnesium | 12mg | 5mg |
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| Phosphorus | 44mg | 10mg |
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| Potassium | 340mg | 191mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 0.32mg | 0.04mg |
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| Copper | 0.127mg | 0.04mg |
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| Manganese | 0.125mg | 0.718mg |
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| Selenium | 0.3µg | 0.1µg |
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| Vitamin A | 8513IU | 100IU |
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| Vitamin A RAE | 426µg | 5µg |
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| Vitamin E | 1.06mg | 0.19mg |
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| Vitamin C | 9mg | 4mg |
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| Vitamin B1 | 0.05mg | 0.092mg |
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| Vitamin B2 | 0.11mg | 0.057mg |
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| Vitamin B3 | 0.6mg | 0.3mg |
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| Vitamin B5 | 0.298mg | 0.024mg |
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| Vitamin B6 | 0.061mg | 0.11mg |
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| Folate | 16µg | 4µg |
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| Vitamin K | 1.1µg | 14.6µg |
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| Tryptophan | 0.012mg | 0.003mg |
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| Threonine | 0.029mg | 0.017mg |
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| Isoleucine | 0.031mg | 0.005mg |
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| Leucine | 0.046mg | 0.013mg |
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| Lysine | 0.054mg | 0.014mg |
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| Methionine | 0.011mg | 0.021mg |
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| Phenylalanine | 0.032mg | 0.013mg |
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| Valine | 0.035mg | 0.017mg |
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| Histidine | 0.016mg | 0.023mg |
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| Saturated Fat | 0.052g | 0.114g |
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| Monounsaturated Fat | 0.013g | 0.014g |
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| Polyunsaturated fat | 0.005g | 0.102g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
16%
15%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 13.49g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.062g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in glycemic index?
Grape is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)