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  6. Pumpkin vs. Liver

Pumpkin vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and liver

  • The amount of vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 in liver is higher than in pumpkin.
  • Liver covers your daily need for vitamin B12, 778% more than pumpkin.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pumpkin vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +126.7%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +2140%
Contains more CopperCopper +399.2%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +447.7%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +22400%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +1168.8%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +1305.8%
Contains more Vitamin B5Vitamin B5 +1502%
Contains more Vitamin B6Vitamin B6 +834.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +918.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 426µg 5405µg 553%
Iron 0.8mg 17.92mg 214%
Vitamin B2 0.11mg 2.196mg 160%
Selenium 0.3µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.298mg 4.774mg 90%
Zinc 0.32mg 6.72mg 58%
Copper 0.127mg 0.634mg 56%
Protein 1g 26.02g 50%
Vitamin B3 0.6mg 8.435mg 49%
Vitamin B6 0.061mg 0.57mg 39%
Folate 16µg 163µg 37%
Phosphorus 44mg 241mg 28%
Vitamin B1 0.05mg 0.258mg 17%
Vitamin C 9mg 23.6mg 16%
Manganese 0.125mg 0.3mg 8%
Calories 26kcal 165kcal 7%
Fats 0.1g 4.4g 7%
Vitamin E 1.06mg 7%
Polyunsaturated fat 0.005g 1.05g 7%
Potassium 340mg 150mg 6%
Saturated fat 0.052g 1.41g 6%
Fiber 0.5g 0g 2%
Sodium 1mg 49mg 2%
Monounsaturated fat 0.013g 0.63g 2%
Carbs 6.5g 3.76g 1%
Calcium 21mg 10mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Protein per 100 calories 3.8g 16g N/A
Calories per 10 g protein 260kcal 63kcal N/A
Weight per 100 calories 385g 61g N/A
Unsaturated / Saturated Fat ratio 0.35 1.2 N/A
Net carbs 6g 3.76g N/A
Magnesium 12mg 14mg 0%
Sugar 2.76g N/A
Tryptophan 0.012mg 0.366mg 0%
Threonine 0.029mg 1.107mg 0%
Isoleucine 0.031mg 1.32mg 0%
Leucine 0.046mg 2.319mg 0%
Lysine 0.054mg 2.007mg 0%
Methionine 0.011mg 0.645mg 0%
Phenylalanine 0.032mg 1.274mg 0%
Valine 0.035mg 1.607mg 0%
Histidine 0.016mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +72.9%
Contains more WaterWater +42.4%
Contains more ProteinProtein +2502%
Contains more FatsFats +4300%
Contains more OtherOther +87.5%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +4746.2%
Contains more Poly. FatPolyunsaturated fat +20900%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.