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Pumpkin vs. Omelette — In-Depth Nutrition Comparison

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Important differences between pumpkin and omelette

  • Pumpkin has more vitamin A; however, omelette is richer in selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin D.
  • Pumpkin's daily need coverage for vitamin A is 158% more.
  • Pumpkin contains less saturated fat.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Pumpkin, raw and Egg, whole, cooked, omelet.

Infographic

Pumpkin vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more PotassiumPotassium +190.6%
Contains more CopperCopper +101.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +420.8%
Contains more CalciumCalcium +128.6%
Contains more IronIron +85%
Contains more ZincZinc +240.6%
Contains more PhosphorusPhosphorus +279.5%
Contains more SeleniumSelenium +8500%
~equal in Magnesium ~11mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +147.7%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +332.6%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +143.8%
Contains more CholineCholine +2919.5%

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +915.6%
Contains more WaterWater +20.3%
Contains more ProteinProtein +957%
Contains more FatsFats +11560%
Contains more OtherOther +25%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +37153.8%
Contains more Poly. FatPolyunsaturated fat +54140%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 0.3µg 25.8µg 46%
Choline 8.2mg 247.6mg 44%
Vitamin B12 0µg 0.76µg 32%
Vitamin A 426µg 172µg 28%
Vitamin B2 0.11mg 0.386mg 21%
Vitamin B5 0.298mg 1.289mg 20%
Protein 1g 10.57g 19%
Phosphorus 44mg 167mg 18%
Polyunsaturated fat 0.005g 2.712g 18%
Fats 0.1g 11.66g 18%
Saturated fat 0.052g 3.319g 15%
Monounsaturated fat 0.013g 4.843g 12%
Vitamin C 9mg 0mg 10%
Vitamin D 0µg 1.7µg 9%
Iron 0.8mg 1.48mg 9%
Vitamin D 0IU 69IU 9%
Zinc 0.32mg 1.09mg 7%
Sodium 1mg 155mg 7%
Potassium 340mg 117mg 7%
Copper 0.127mg 0.063mg 7%
Vitamin B6 0.061mg 0.143mg 6%
Folate 16µg 39µg 6%
Calories 26kcal 154kcal 6%
Manganese 0.125mg 0.024mg 4%
Vitamin B3 0.6mg 0.064mg 3%
Vitamin K 1.1µg 4.5µg 3%
Calcium 21mg 48mg 3%
Vitamin E 1.06mg 1.29mg 2%
Fiber 0.5g 0g 2%
Carbs 6.5g 0.64g 2%
Vitamin B1 0.05mg 0.034mg 1%
Net carbs 6g 0.64g N/A
Magnesium 12mg 11mg 0%
Sugar 2.76g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.012mg 0.14mg 0%
Threonine 0.029mg 0.467mg 0%
Isoleucine 0.031mg 0.565mg 0%
Leucine 0.046mg 0.913mg 0%
Lysine 0.054mg 0.767mg 0%
Methionine 0.011mg 0.319mg 0%
Phenylalanine 0.032mg 0.572mg 0%
Valine 0.035mg 0.722mg 0%
Histidine 0.016mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin
45%
Omelette
Minerals Daily Need Coverage Score
16%
Pumpkin
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 3.267g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.45g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.