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Pumpkin vs. Pizza — In-Depth Nutrition Comparison

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Differences between pumpkin and pizza

  • Pumpkin has more vitamin A, while pizza has more selenium, vitamin B1, phosphorus, iron, vitamin B3, folate, and vitamin B12.
  • Pumpkin's daily need coverage for vitamin A is 163% higher.
  • The amount of saturated fat in pumpkin is lower.

The food types used in this comparison are Pumpkin, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Pumpkin vs Pizza 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%
Pizza
Pizza
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +21%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +795.2%
Contains more IronIron +210%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +390.9%
Contains more ManganeseManganese +188%
Contains more SeleniumSelenium +6533.3%

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.
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%
Pizza
Pizza
8
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +542.9%
Contains more Vitamin AVitamin A +517.4%
Contains more Vitamin EVitamin E +27.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +509.1%
Contains more FolateFolate +481.3%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Pizza DV% diff.
Vitamin A 426µg 69µg 40%
Selenium 0.3µg 19.9µg 36%
Vitamin B1 0.05mg 0.39mg 28%
Sodium 1mg 598mg 26%
Phosphorus 44mg 216mg 25%
Protein 1g 11.39g 21%
Iron 0.8mg 2.48mg 21%
Saturated fat 0.052g 4.465g 20%
Vitamin B3 0.6mg 3.825mg 20%
Folate 16µg 93µg 19%
Vitamin B12 0µg 0.42µg 18%
Calcium 21mg 188mg 17%
Fats 0.1g 9.69g 15%
Calories 26kcal 266kcal 12%
Starch 26.95g 11%
Polyunsaturated fat 0.005g 1.681g 11%
Manganese 0.125mg 0.36mg 10%
Zinc 0.32mg 1.34mg 9%
Carbs 6.5g 33.33g 9%
Vitamin C 9mg 1.4mg 8%
Fiber 0.5g 2.3g 7%
Vitamin B2 0.11mg 0.195mg 7%
Cholesterol 0mg 17mg 6%
Vitamin B5 0.298mg 6%
Monounsaturated fat 0.013g 2.608g 6%
Potassium 340mg 172mg 5%
Vitamin K 1.1µg 6.7µg 5%
Magnesium 12mg 24mg 3%
Copper 0.127mg 0.105mg 2%
Vitamin E 1.06mg 0.83mg 2%
Fructose 1g 1%
Vitamin B6 0.061mg 0.08mg 1%
Choline 8.2mg 16.4mg 1%
Net carbs 6g 31.03g N/A
Sugar 2.76g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0.41mg 0%
Isoleucine 0.031mg 0.564mg 0%
Leucine 0.046mg 1.139mg 0%
Lysine 0.054mg 0.77mg 0%
Methionine 0.011mg 0.264mg 0%
Phenylalanine 0.032mg 0.664mg 0%
Valine 0.035mg 0.72mg 0%
Histidine 0.016mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g 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
Pizza
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +112.2%
Contains more ProteinProtein +1039%
Contains more FatsFats +9590%
Contains more CarbsCarbs +412.8%
Contains more OtherOther +202.5%

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +19961.5%
Contains more Poly. FatPolyunsaturated fat +33520%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.