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. Pork

Pumpkin vs. Pork — In-Depth Nutrition Comparison

Compare

The main differences between Pumpkin and Pork

  • Pumpkin has more Vitamin A RAE, however, Pork has more Selenium, Vitamin B1, Vitamin B6, Vitamin B12, Phosphorus, Vitamin B3, and Zinc.
  • Daily need coverage for Selenium from Pork is 82% higher.
  • Pork has 213 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Pork has 2µg.
  • Pumpkin is lower in Saturated Fat.

Food types used in this article are Pumpkin, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Pumpkin vs Pork 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.
Pumpkin
Pumpkin
4
:
6
Pork
Pork
Contains more Calcium +10.5%
Contains less Sodium -98.4%
Contains more Copper +74%
Contains more Manganese +1288.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +459.1%
Contains more Potassium +24.4%
Contains more Zinc +646.9%
Contains more Selenium +15000%
Equal in Calcium - 19
Equal in Iron - 0.87
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +10.5%
Contains less Sodium -98.4%
Contains more Copper +74%
Contains more Manganese +1288.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +459.1%
Contains more Potassium +24.4%
Contains more Zinc +646.9%
Contains more Selenium +15000%
Equal in Calcium - 19
Equal in Iron - 0.87

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
5
:
7
Pork
Pork
Contains more Vitamin A +121514.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +1400%
Contains more Folate +220%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1654%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +739.5%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +660.7%
Contains more Vitamin B12 +∞%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +121514.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +1400%
Contains more Folate +220%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1654%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +739.5%
Contains more Vitamin B5 +134.2%
Contains more Vitamin B6 +660.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Water +58.3%
Contains more Protein +2632%
Contains more Fats +13820%
Contains more Other +11.3%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +58.3%
Contains more Protein +2632%
Contains more Fats +13820%
Contains more Other +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Pork
Pork
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +47515.4%
Contains more Polyunsaturated fat +23900%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +47515.4%
Contains more Polyunsaturated fat +23900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Pork Opinion
Net carbs 6g 0g Pumpkin
Protein 1g 27.32g Pork
Fats 0.1g 13.92g Pork
Carbs 6.5g 0g Pumpkin
Calories 26kcal 242kcal Pork
Sugar 2.76g 0g Pork
Fiber 0.5g 0g Pumpkin
Calcium 21mg 19mg Pumpkin
Iron 0.8mg 0.87mg Pork
Magnesium 12mg 28mg Pork
Phosphorus 44mg 246mg Pork
Potassium 340mg 423mg Pork
Sodium 1mg 62mg Pumpkin
Zinc 0.32mg 2.39mg Pork
Copper 0.127mg 0.073mg Pumpkin
Manganese 0.125mg 0.009mg Pumpkin
Selenium 0.3µg 45.3µg Pork
Vitamin A 8513IU 7IU Pumpkin
Vitamin A RAE 426µg 2µg Pumpkin
Vitamin E 1.06mg 0.29mg Pumpkin
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 9mg 0.6mg Pumpkin
Vitamin B1 0.05mg 0.877mg Pork
Vitamin B2 0.11mg 0.321mg Pork
Vitamin B3 0.6mg 5.037mg Pork
Vitamin B5 0.298mg 0.698mg Pork
Vitamin B6 0.061mg 0.464mg Pork
Folate 16µg 5µg Pumpkin
Vitamin B12 0µg 0.7µg Pork
Vitamin K 1.1µg 0µg Pumpkin
Tryptophan 0.012mg 0.338mg Pork
Threonine 0.029mg 1.234mg Pork
Isoleucine 0.031mg 1.26mg Pork
Leucine 0.046mg 2.177mg Pork
Lysine 0.054mg 2.446mg Pork
Methionine 0.011mg 0.712mg Pork
Phenylalanine 0.032mg 1.086mg Pork
Valine 0.035mg 1.473mg Pork
Histidine 0.016mg 1.067mg Pork
Cholesterol 0mg 80mg Pumpkin
Saturated Fat 0.052g 5.23g Pumpkin
Monounsaturated Fat 0.013g 6.19g Pork
Polyunsaturated fat 0.005g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Pumpkin
56%
Pork
Minerals Daily Need Coverage Score
16%
Pumpkin
55%
Pork

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 5.178g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
?
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.