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  6. Pumpkin vs. Mustard

Pumpkin vs. Mustard — In-Depth Nutrition Comparison

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How are pumpkin and mustard different?

  • Pumpkin is richer in vitamin A and vitamin C, while mustard is higher in selenium, fiber, manganese, vitamin B1, iron, phosphorus, and magnesium.
  • Pumpkin covers your daily need for vitamin A, 168% more than mustard.
  • Pumpkin contains 30 times more vitamin C than mustard. Pumpkin contains 9mg of vitamin C, while mustard contains 0.3mg.
  • Pumpkin is lower in sodium.
  • Pumpkin has a higher glycemic index (52) than mustard (32).

Pumpkin, raw and Mustard, prepared, yellow types were used in this article.

Infographic

Pumpkin vs Mustard infographic
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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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +123.7%
Contains more CopperCopper +71.6%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +200%
Contains more IronIron +101.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +237.6%
Contains more SeleniumSelenium +11066.7%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +8420%
Contains more Vitamin EVitamin E +194.4%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more FolateFolate +128.6%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +173.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Mustard DV% diff.
Selenium 0.3µg 33.5µg 60%
Sodium 1mg 1104mg 48%
Vitamin A 426µg 5µg 47%
Fiber 0.5g 4g 14%
Manganese 0.125mg 0.422mg 13%
Vitamin B1 0.05mg 0.177mg 11%
Iron 0.8mg 1.61mg 10%
Vitamin C 9mg 0.3mg 10%
Phosphorus 44mg 108mg 9%
Magnesium 12mg 48mg 9%
Potassium 340mg 152mg 6%
Copper 0.127mg 0.074mg 6%
Protein 1g 3.74g 5%
Polyunsaturated fat 0.005g 0.774g 5%
Monounsaturated fat 0.013g 2.182g 5%
Fats 0.1g 3.34g 5%
Vitamin E 1.06mg 0.36mg 5%
Calcium 21mg 63mg 4%
Vitamin B2 0.11mg 0.07mg 3%
Choline 8.2mg 22.4mg 3%
Zinc 0.32mg 0.64mg 3%
Folate 16µg 7µg 2%
Calories 26kcal 60kcal 2%
Saturated fat 0.052g 0.214g 1%
Vitamin B5 0.298mg 0.254mg 1%
Vitamin B6 0.061mg 0.07mg 1%
Carbs 6.5g 5.83g 0%
Net carbs 6g 1.83g N/A
Sugar 2.76g 0.92g N/A
Starch 0.64g 0%
Vitamin B3 0.6mg 0.565mg 0%
Vitamin K 1.1µg 1.4µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.029mg 0.167mg 0%
Isoleucine 0.031mg 0.146mg 0%
Leucine 0.046mg 0.292mg 0%
Lysine 0.054mg 0.264mg 0%
Methionine 0.011mg 0.076mg 0%
Phenylalanine 0.032mg 0.161mg 0%
Valine 0.035mg 0.189mg 0%
Histidine 0.016mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +11.5%
Contains more ProteinProtein +274%
Contains more FatsFats +3240%
Contains more OtherOther +321.3%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +16684.6%
Contains more Poly. FatPolyunsaturated fat +15380%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.