Pumpkin vs. Kiwi — In-Depth Nutrition Comparison
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Significant differences between pumpkin and kiwi
- Pumpkin has more vitamin A, vitamin B2, and iron; however, kiwi is richer in vitamin C, vitamin K, and fiber.
- Pumpkin covers your daily vitamin A needs 169% more than kiwi.
- Kiwi has 4 times less vitamin B2 than pumpkin. Pumpkin has 0.11mg of vitamin B2, while kiwi has 0.025mg.
- Pumpkin contains less sugar.
Specific food types used in this comparison are Pumpkin, raw and Kiwifruit, green, 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 IronIron | +158.1% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +27.6% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +41.7% |
| Contains more CalciumCalcium | +61.9% |
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 AVitamin A | +10550% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +76% |
| Contains more Vitamin B5Vitamin B5 | +62.8% |
| Contains more Vitamin CVitamin C | +930% |
| Contains more Vitamin EVitamin E | +37.7% |
| Contains more Vitamin KVitamin K | +3563.6% |
| Contains more FolateFolate | +56.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +31.1% |
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +125.5% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +261.5% |
| Contains more Poly. FatPolyunsaturated fat | +5640% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 9mg | 92.7mg | 93% |
| Vitamin A | 426µg | 4µg | 47% |
| Vitamin K | 1.1µg | 40.3µg | 33% |
| Fiber | 0.5g | 3g | 10% |
| Vitamin B2 | 0.11mg | 0.025mg | 7% |
| Iron | 0.8mg | 0.31mg | 6% |
| Fructose | 4.35g | 5% | |
| Carbs | 6.5g | 14.66g | 3% |
| Vitamin E | 1.06mg | 1.46mg | 3% |
| Polyunsaturated fat | 0.005g | 0.287g | 2% |
| Folate | 16µg | 25µg | 2% |
| Vitamin B5 | 0.298mg | 0.183mg | 2% |
| Vitamin B3 | 0.6mg | 0.341mg | 2% |
| Calories | 26kcal | 61kcal | 2% |
| Vitamin B1 | 0.05mg | 0.027mg | 2% |
| Zinc | 0.32mg | 0.14mg | 2% |
| Potassium | 340mg | 312mg | 1% |
| Fats | 0.1g | 0.52g | 1% |
| Magnesium | 12mg | 17mg | 1% |
| Calcium | 21mg | 34mg | 1% |
| Phosphorus | 44mg | 34mg | 1% |
| Manganese | 0.125mg | 0.098mg | 1% |
| Protein | 1g | 1.14g | 0% |
| Net carbs | 6g | 11.66g | N/A |
| Sugar | 2.76g | 8.99g | N/A |
| Copper | 0.127mg | 0.13mg | 0% |
| Sodium | 1mg | 3mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Vitamin B6 | 0.061mg | 0.063mg | 0% |
| Choline | 8.2mg | 7.8mg | 0% |
| Saturated fat | 0.052g | 0.029g | 0% |
| Monounsaturated fat | 0.013g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.015mg | 0% |
| Threonine | 0.029mg | 0.047mg | 0% |
| Isoleucine | 0.031mg | 0.051mg | 0% |
| Leucine | 0.046mg | 0.066mg | 0% |
| Lysine | 0.054mg | 0.061mg | 0% |
| Methionine | 0.011mg | 0.024mg | 0% |
| Phenylalanine | 0.032mg | 0.044mg | 0% |
| Valine | 0.035mg | 0.057mg | 0% |
| Histidine | 0.016mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
39%
Minerals Daily Need Coverage Score
16%
14%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 6)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.023g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.