Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin
  5. Compare
  6. Pumpkin vs. Kiwifruit

Pumpkin vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

Significant differences between Pumpkin and Kiwifruit

  • Pumpkin has more Vitamin A RAE, Vitamin B2, and Iron, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Fiber.
  • Kiwifruit covers your daily Vitamin C needs 93% more than Pumpkin.
  • Kiwifruit has 107 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Kiwifruit has 4µg.
  • Pumpkin contains less Sugar.

Specific food types used in this comparison are Pumpkin, raw and Kiwifruit, green, raw.

Infographic

Pumpkin vs Kiwifruit 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
7
:
3
Kiwifruit
Kiwifruit
Contains more Iron +158.1%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +128.6%
Contains more Manganese +27.6%
Contains more Selenium +50%
Contains more Calcium +61.9%
Contains more Magnesium +41.7%
Equal in Potassium - 312
Equal in Copper - 0.13
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +158.1%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +128.6%
Contains more Manganese +27.6%
Contains more Selenium +50%
Contains more Calcium +61.9%
Contains more Magnesium +41.7%
Equal in Potassium - 312
Equal in Copper - 0.13

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
5
:
5
Kiwifruit
Kiwifruit
Contains more Vitamin A +9685.1%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +62.8%
Contains more Vitamin E +37.7%
Contains more Vitamin C +930%
Contains more Folate +56.3%
Contains more Vitamin K +3563.6%
Equal in Vitamin B6 - 0.063
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +9685.1%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +62.8%
Contains more Vitamin E +37.7%
Contains more Vitamin C +930%
Contains more Folate +56.3%
Contains more Vitamin K +3563.6%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Kiwifruit
Kiwifruit
Contains more Water +10.3%
Contains more Other +31.1%
Contains more Protein +14%
Contains more Fats +420%
Contains more Carbs +125.5%
Equal in Water - 83.07
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Water +10.3%
Contains more Other +31.1%
Contains more Protein +14%
Contains more Fats +420%
Contains more Carbs +125.5%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
3
Kiwifruit
Kiwifruit
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated fat +5640%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated 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.
Pumpkin Kiwifruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Kiwifruit Opinion
Net carbs 6g 11.66g Kiwifruit
Protein 1g 1.14g Kiwifruit
Fats 0.1g 0.52g Kiwifruit
Carbs 6.5g 14.66g Kiwifruit
Calories 26kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 2.76g 8.99g Pumpkin
Fiber 0.5g 3g Kiwifruit
Calcium 21mg 34mg Kiwifruit
Iron 0.8mg 0.31mg Pumpkin
Magnesium 12mg 17mg Kiwifruit
Phosphorus 44mg 34mg Pumpkin
Potassium 340mg 312mg Pumpkin
Sodium 1mg 3mg Pumpkin
Zinc 0.32mg 0.14mg Pumpkin
Copper 0.127mg 0.13mg Kiwifruit
Manganese 0.125mg 0.098mg Pumpkin
Selenium 0.3µg 0.2µg Pumpkin
Vitamin A 8513IU 87IU Pumpkin
Vitamin A RAE 426µg 4µg Pumpkin
Vitamin E 1.06mg 1.46mg Kiwifruit
Vitamin C 9mg 92.7mg Kiwifruit
Vitamin B1 0.05mg 0.027mg Pumpkin
Vitamin B2 0.11mg 0.025mg Pumpkin
Vitamin B3 0.6mg 0.341mg Pumpkin
Vitamin B5 0.298mg 0.183mg Pumpkin
Vitamin B6 0.061mg 0.063mg Kiwifruit
Folate 16µg 25µg Kiwifruit
Vitamin K 1.1µg 40.3µg Kiwifruit
Tryptophan 0.012mg 0.015mg Kiwifruit
Threonine 0.029mg 0.047mg Kiwifruit
Isoleucine 0.031mg 0.051mg Kiwifruit
Leucine 0.046mg 0.066mg Kiwifruit
Lysine 0.054mg 0.061mg Kiwifruit
Methionine 0.011mg 0.024mg Kiwifruit
Phenylalanine 0.032mg 0.044mg Kiwifruit
Valine 0.035mg 0.057mg Kiwifruit
Histidine 0.016mg 0.027mg Kiwifruit
Saturated Fat 0.052g 0.029g Kiwifruit
Monounsaturated Fat 0.013g 0.047g Kiwifruit
Polyunsaturated fat 0.005g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
16%
Pumpkin
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 6)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.