Pumpkin vs. Orange — In-Depth Nutrition Comparison
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Important differences between pumpkin and oranges
- Pumpkin has more vitamin A, copper, iron, vitamin E, and vitamin B2; however, oranges are richer in vitamin C and fiber.
- Pumpkin's daily need coverage for vitamin A is 166% more.
- Pumpkin contains 8 times more iron than oranges. Pumpkin contains 0.8mg of iron, while oranges contain 0.1mg.
- Pumpkin contains less sugar.
The food varieties used in the comparison are Pumpkin, raw and Oranges, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +87.8% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +182.2% |
| Contains more ZincZinc | +357.1% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more ManganeseManganese | +400% |
| Contains more CalciumCalcium | +90.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin AVitamin A | +3772.7% |
| Contains more Vitamin EVitamin E | +488.9% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more Vitamin B5Vitamin B5 | +19.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +491.1% |
| Contains more Vitamin B1Vitamin B1 | +74% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9mg | 53.2mg | 49% |
| Vitamin A | 426µg | 11µg | 46% |
| Iron | 0.8mg | 0.1mg | 9% |
| Copper | 0.127mg | 0.045mg | 9% |
| Fiber | 0.5g | 2.4g | 8% |
| Vitamin E | 1.06mg | 0.18mg | 6% |
| Potassium | 340mg | 181mg | 5% |
| Vitamin B2 | 0.11mg | 0.04mg | 5% |
| Manganese | 0.125mg | 0.025mg | 4% |
| Phosphorus | 44mg | 14mg | 4% |
| Folate | 16µg | 30µg | 4% |
| Vitamin B1 | 0.05mg | 0.087mg | 3% |
| Calcium | 21mg | 40mg | 2% |
| Vitamin B3 | 0.6mg | 0.282mg | 2% |
| Carbs | 6.5g | 11.75g | 2% |
| Zinc | 0.32mg | 0.07mg | 2% |
| Vitamin B5 | 0.298mg | 0.25mg | 1% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Calories | 26kcal | 47kcal | 1% |
| Protein | 1g | 0.94g | 0% |
| Fats | 0.1g | 0.12g | 0% |
| Net carbs | 6g | 9.35g | N/A |
| Magnesium | 12mg | 10mg | 0% |
| Sugar | 2.76g | 9.35g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Selenium | 0.3µg | 0.5µg | 0% |
| Vitamin B6 | 0.061mg | 0.06mg | 0% |
| Choline | 8.2mg | 8.4mg | 0% |
| Saturated fat | 0.052g | 0.015g | 0% |
| Monounsaturated fat | 0.013g | 0.023g | 0% |
| Polyunsaturated fat | 0.005g | 0.025g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.029mg | 0.015mg | 0% |
| Isoleucine | 0.031mg | 0.025mg | 0% |
| Leucine | 0.046mg | 0.023mg | 0% |
| Lysine | 0.054mg | 0.047mg | 0% |
| Methionine | 0.011mg | 0.02mg | 0% |
| Phenylalanine | 0.032mg | 0.031mg | 0% |
| Valine | 0.035mg | 0.04mg | 0% |
| Histidine | 0.016mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +81.8% |
| Contains more FatsFats | +20% |
| Contains more CarbsCarbs | +80.8% |
~equal in
Protein
~0.94g
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.2% |
| Contains more Mono. FatMonounsaturated fat | +76.9% |
| Contains more Poly. FatPolyunsaturated fat | +400% |