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. Mashed potato

Pumpkin vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Differences between pumpkin and mashed potato

  • Pumpkin has more vitamin A, copper, vitamin C, vitamin B2, and iron, while mashed potato has more polyunsaturated fat.
  • Pumpkin's daily need coverage for vitamin A is 167% higher.
  • The amount of sodium in pumpkin is lower.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Pumpkin, raw and Fast foods, potato, mashed.

Infographic

Pumpkin vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +158.1%
Contains more CopperCopper +262.9%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +27.6%
Contains more MagnesiumMagnesium +25%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +166.7%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +890.7%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +77.8%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +436.4%
Contains more CholineCholine +63.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Mashed potato DV% diff.
Vitamin A 426µg 43µg 43%
Sodium 1mg 306mg 13%
Vitamin C 9mg 0mg 10%
Copper 0.127mg 0.035mg 10%
Polyunsaturated fat 0.005g 1.342g 9%
Vitamin B2 0.11mg 0.015mg 7%
Vitamin B5 0.298mg 6%
Iron 0.8mg 0.31mg 6%
Vitamin B6 0.061mg 0.12mg 5%
Starch 12.1g 5%
Fats 0.1g 2.82g 4%
Vitamin K 1.1µg 5.9µg 4%
Vitamin E 1.06mg 0.42mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 0.6mg 1.08mg 3%
Vitamin B1 0.05mg 0.015mg 3%
Calories 26kcal 89kcal 3%
Carbs 6.5g 14.65g 3%
Fiber 0.5g 1.3g 3%
Phosphorus 44mg 59mg 2%
Potassium 340mg 286mg 2%
Monounsaturated fat 0.013g 0.72g 2%
Folate 16µg 9µg 2%
Saturated fat 0.052g 0.577g 2%
Choline 8.2mg 13.4mg 1%
Manganese 0.125mg 0.098mg 1%
Selenium 0.3µg 0.8µg 1%
Zinc 0.32mg 0.22mg 1%
Protein 1g 1.65g 1%
Magnesium 12mg 15mg 1%
Net carbs 6g 13.35g N/A
Calcium 21mg 18mg 0%
Sugar 2.76g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +15%
Contains more ProteinProtein +65%
Contains more FatsFats +2720%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +57.5%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +5438.5%
Contains more Poly. FatPolyunsaturated fat +26740%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.