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  6. Pumpkin vs. Grapefruit

Pumpkin vs. Grapefruit — In-Depth Nutrition Comparison

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The main differences between pumpkin and grapefruit

  • Pumpkin has more vitamin A, copper, iron, vitamin E, vitamin B2, and potassium; however, grapefruit has more vitamin C.
  • Daily need coverage for vitamin A for pumpkin is 147% higher.
  • Grapefruit has 10 times less iron than pumpkin. Pumpkin has 0.8mg of iron, while grapefruit has 0.08mg.
  • Pumpkin is lower in sugar.
  • Pumpkin has a higher glycemic index than grapefruit.

Food types used in this article are Pumpkin, raw and Grapefruit, raw, pink, and red, all areas.

Infographic

Pumpkin vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +151.9%
Contains more IronIron +900%
Contains more CopperCopper +296.9%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +144.4%
Contains more ManganeseManganese +468.2%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -100%
~equal in Calcium ~22mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin AVitamin A +634.5%
Contains more Vitamin EVitamin E +715.4%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B2Vitamin B2 +254.8%
Contains more Vitamin B3Vitamin B3 +194.1%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +15.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +246.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.7mg

All nutrients comparison - raw data values

Nutrient Pumpkin Grapefruit DV% diff.
Vitamin A 426µg 58µg 41%
Vitamin C 9mg 31.2mg 25%
Copper 0.127mg 0.032mg 11%
Iron 0.8mg 0.08mg 9%
Vitamin E 1.06mg 0.13mg 6%
Vitamin B2 0.11mg 0.031mg 6%
Potassium 340mg 135mg 6%
Fiber 0.5g 1.6g 4%
Phosphorus 44mg 18mg 4%
Manganese 0.125mg 0.022mg 4%
Vitamin B3 0.6mg 0.204mg 2%
Zinc 0.32mg 0.07mg 2%
Fructose 1.77g 2%
Vitamin B5 0.298mg 0.262mg 1%
Vitamin B6 0.061mg 0.053mg 1%
Vitamin K 1.1µg 0µg 1%
Folate 16µg 13µg 1%
Calories 26kcal 42kcal 1%
Vitamin B1 0.05mg 0.043mg 1%
Magnesium 12mg 9mg 1%
Carbs 6.5g 10.66g 1%
Protein 1g 0.77g 0%
Fats 0.1g 0.14g 0%
Net carbs 6g 9.06g N/A
Calcium 21mg 22mg 0%
Sugar 2.76g 6.89g N/A
Sodium 1mg 0mg 0%
Selenium 0.3µg 0.1µg 0%
Choline 8.2mg 7.7mg 0%
Saturated fat 0.052g 0.021g 0%
Monounsaturated fat 0.013g 0.02g 0%
Polyunsaturated fat 0.005g 0.036g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.029mg 0.013mg 0%
Isoleucine 0.031mg 0.008mg 0%
Leucine 0.046mg 0.015mg 0%
Lysine 0.054mg 0.019mg 0%
Methionine 0.011mg 0.007mg 0%
Phenylalanine 0.032mg 0.013mg 0%
Valine 0.035mg 0.015mg 0%
Histidine 0.016mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +29.9%
Contains more OtherOther +116.2%
Contains more FatsFats +40%
Contains more CarbsCarbs +64%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +53.8%
Contains more Poly. FatPolyunsaturated fat +620%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.