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. Minestrone

Pumpkin vs. Minestrone — In-Depth Nutrition Comparison

Compare

Important differences between pumpkin and minestrone

  • Pumpkin has more vitamin A, vitamin C, copper, vitamin B2, potassium, and iron than minestrone.
  • Pumpkin's daily need coverage for vitamin A is 151% more.
  • Pumpkin contains 18 times more vitamin C than minestrone. Pumpkin contains 9mg of vitamin C, while minestrone contains 0.5mg.
  • Pumpkin contains less sodium.

The food varieties used in the comparison are Pumpkin, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Pumpkin vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +161.5%
Contains more IronIron +110.5%
Contains more CopperCopper +149%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +21.6%
~equal in Zinc ~0.31mg

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
10
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +769.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Pumpkin Minestrone DV% diff.
Vitamin A 426µg 49µg 42%
Sodium 1mg 254mg 11%
Vitamin C 9mg 0.5mg 9%
Copper 0.127mg 0.051mg 8%
Vitamin E 1.06mg 7%
Vitamin B2 0.11mg 0.018mg 7%
Potassium 340mg 130mg 6%
Iron 0.8mg 0.38mg 5%
Phosphorus 44mg 23mg 3%
Vitamin B5 0.298mg 0.14mg 3%
Polyunsaturated fat 0.005g 0.46g 3%
Magnesium 12mg 3mg 2%
Vitamin B6 0.061mg 0.041mg 2%
Vitamin B1 0.05mg 0.022mg 2%
Protein 1g 1.77g 2%
Manganese 0.125mg 0.152mg 1%
Vitamin B3 0.6mg 0.391mg 1%
Selenium 0.3µg 1%
Vitamin K 1.1µg 1%
Saturated fat 0.052g 0.23g 1%
Calcium 21mg 14mg 1%
Monounsaturated fat 0.013g 0.29g 1%
Carbs 6.5g 4.66g 1%
Fats 0.1g 1.04g 1%
Choline 8.2mg 1%
Calories 26kcal 34kcal 0%
Net carbs 6g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.76g N/A
Fiber 0.5g 0.4g 0%
Zinc 0.32mg 0.31mg 0%
Folate 16µg 15µg 0%
Tryptophan 0.012mg 0.013mg 0%
Threonine 0.029mg 0.043mg 0%
Isoleucine 0.031mg 0.054mg 0%
Leucine 0.046mg 0.098mg 0%
Lysine 0.054mg 0.076mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.032mg 0.064mg 0%
Valine 0.035mg 0.074mg 0%
Histidine 0.016mg 0.03mg 0%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +39.5%
Contains more ProteinProtein +77%
Contains more FatsFats +940%
Contains more OtherOther +50%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +2130.8%
Contains more Poly. FatPolyunsaturated fat +9100%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.