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  6. Pumpkin vs. Ladyfinger

Pumpkin vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and ladyfinger

  • Pumpkin has more vitamin A; however, ladyfinger is higher in iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and folate.
  • Pumpkin covers your daily vitamin A needs 159% more than ladyfinger.
  • Pumpkin has less saturated fat.

Food varieties used in this article are Pumpkin, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Pumpkin vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more PotassiumPotassium +200.9%
Contains more CopperCopper +33.7%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +123.8%
Contains more IronIron +347.5%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +293.2%
Contains more ManganeseManganese +92%
~equal in Magnesium ~12mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +155.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +250.7%
Contains more Vitamin B5Vitamin B5 +274.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +381.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.8mg 3.58mg 35%
Vitamin B12 0µg 0.75µg 31%
Vitamin A 426µg 167µg 29%
Vitamin B2 0.11mg 0.428mg 24%
Vitamin B1 0.05mg 0.284mg 20%
Protein 1g 10.6g 19%
Carbs 6.5g 59.7g 18%
Phosphorus 44mg 173mg 18%
Calories 26kcal 363kcal 17%
Vitamin B5 0.298mg 1.116mg 16%
Folate 16µg 77µg 15%
Fats 0.1g 9.1g 14%
Saturated fat 0.052g 3.022g 14%
Vitamin C 9mg 0mg 10%
Vitamin B3 0.6mg 2.104mg 9%
Polyunsaturated fat 0.005g 1.423g 9%
Monounsaturated fat 0.013g 3.745g 9%
Potassium 340mg 113mg 7%
Zinc 0.32mg 1.14mg 7%
Vitamin E 1.06mg 7%
Sodium 1mg 147mg 6%
Vitamin B6 0.061mg 0.122mg 5%
Manganese 0.125mg 0.24mg 5%
Copper 0.127mg 0.095mg 4%
Calcium 21mg 47mg 3%
Fiber 0.5g 1g 2%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Selenium 0.3µg 1%
Net carbs 6g 58.7g N/A
Magnesium 12mg 12mg 0%
Sugar 2.76g N/A
Tryptophan 0.012mg 0.133mg 0%
Threonine 0.029mg 0.467mg 0%
Isoleucine 0.031mg 0.516mg 0%
Leucine 0.046mg 0.861mg 0%
Lysine 0.054mg 0.679mg 0%
Methionine 0.011mg 0.268mg 0%
Phenylalanine 0.032mg 0.511mg 0%
Valine 0.035mg 0.579mg 0%
Histidine 0.016mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +369.7%
Contains more ProteinProtein +960%
Contains more FatsFats +9000%
Contains more CarbsCarbs +818.5%
Contains more OtherOther +37.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +28707.7%
Contains more Poly. FatPolyunsaturated fat +28360%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.