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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |