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  6. Pumpkin vs. Pork Meat

Pumpkin vs. Pork Meat — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin and Pork Meat

  • Pumpkin has more Vitamin A RAE, while Pork Meat has more Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B2, and Zinc.
  • Pork Meat covers your daily need of Vitamin B1 75% more than Pumpkin.

These are the specific foods used in this comparison Pumpkin, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Pumpkin vs Pork Meat 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
4
:
6
Pork Meat
Pork Meat
Contains more Calcium +250%
Contains less Sodium -98.2%
Contains more Copper +14.4%
Contains more Manganese +861.5%
Contains more Iron +43.8%
Contains more Magnesium +141.7%
Contains more Phosphorus +506.8%
Contains more Potassium +23.8%
Contains more Zinc +656.3%
Contains more Selenium +12633.3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +250%
Contains less Sodium -98.2%
Contains more Copper +14.4%
Contains more Manganese +861.5%
Contains more Iron +43.8%
Contains more Magnesium +141.7%
Contains more Phosphorus +506.8%
Contains more Potassium +23.8%
Contains more Zinc +656.3%
Contains more Selenium +12633.3%

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
:
7
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +251.8%
Contains more Vitamin B3 +1138.7%
Contains more Vitamin B5 +239.6%
Contains more Vitamin B6 +1111.5%
Contains more Vitamin B12 +∞%
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%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +251.8%
Contains more Vitamin B3 +1138.7%
Contains more Vitamin B5 +239.6%
Contains more Vitamin B6 +1111.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Pork Meat
Pork Meat
Contains more Carbs +∞%
Contains more Water +31.9%
Contains more Protein +2517%
Contains more Fats +3410%
Equal in Other - 0.87
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Water +31.9%
Contains more Protein +2517%
Contains more Fats +3410%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Pork Meat
Pork Meat
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +10161.5%
Contains more Polyunsaturated fat +10020%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +10161.5%
Contains more Polyunsaturated fat +10020%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Pork Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Pork Meat Opinion
Net carbs 6g 0g Pumpkin
Protein 1g 26.17g Pork Meat
Fats 0.1g 3.51g Pork Meat
Carbs 6.5g 0g Pumpkin
Calories 26kcal 143kcal Pork Meat
Sugar 2.76g 0g Pork Meat
Fiber 0.5g 0g Pumpkin
Calcium 21mg 6mg Pumpkin
Iron 0.8mg 1.15mg Pork Meat
Magnesium 12mg 29mg Pork Meat
Phosphorus 44mg 267mg Pork Meat
Potassium 340mg 421mg Pork Meat
Sodium 1mg 57mg Pumpkin
Zinc 0.32mg 2.42mg Pork Meat
Copper 0.127mg 0.111mg Pumpkin
Manganese 0.125mg 0.013mg Pumpkin
Selenium 0.3µg 38.2µg Pork Meat
Vitamin A 8513IU 0IU Pumpkin
Vitamin A RAE 426µg 0µg Pumpkin
Vitamin E 1.06mg 0.08mg Pumpkin
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin C 9mg 0mg Pumpkin
Vitamin B1 0.05mg 0.95mg Pork Meat
Vitamin B2 0.11mg 0.387mg Pork Meat
Vitamin B3 0.6mg 7.432mg Pork Meat
Vitamin B5 0.298mg 1.012mg Pork Meat
Vitamin B6 0.061mg 0.739mg Pork Meat
Folate 16µg 0µg Pumpkin
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 1.1µg 0µg Pumpkin
Tryptophan 0.012mg 0.275mg Pork Meat
Threonine 0.029mg 1.175mg Pork Meat
Isoleucine 0.031mg 1.288mg Pork Meat
Leucine 0.046mg 2.229mg Pork Meat
Lysine 0.054mg 2.427mg Pork Meat
Methionine 0.011mg 0.721mg Pork Meat
Phenylalanine 0.032mg 1.1mg Pork Meat
Valine 0.035mg 1.367mg Pork Meat
Histidine 0.016mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Pumpkin
Trans Fat 0g 0.033g Pumpkin
Saturated Fat 0.052g 1.198g Pumpkin
Monounsaturated Fat 0.013g 1.334g Pork Meat
Polyunsaturated fat 0.005g 0.506g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Pork Meat
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
65%
Pork Meat
Minerals Daily Need Coverage Score
16%
Pumpkin
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.146g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.