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  6. Pumpkin vs. Potato

Pumpkin vs. Potato — In-Depth Nutrition Comparison

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The main differences between pumpkin and potatoes

  • Pumpkin has more vitamin A, vitamin E, and vitamin B2; however, potatoes have more vitamin B6, vitamin C, and fiber.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Potatoes have 106 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while potatoes have 0.01mg.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index than pumpkin.

Food types used in this article are Pumpkin, raw and Potatoes, flesh, and skin, raw.

Infographic

Pumpkin vs Potato 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +75%
Contains more CopperCopper +15.5%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +25%
Contains more PhosphorusPhosphorus +29.5%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~0.81mg
~equal in Zinc ~0.3mg

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%
Potato
Potato
5
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10500%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin CVitamin C +118.9%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B6Vitamin B6 +388.5%
Contains more Vitamin KVitamin K +81.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Pumpkin Potato DV% diff.
Vitamin A 426µg 0µg 47%
Vitamin B6 0.061mg 0.298mg 18%
Vitamin C 9mg 19.7mg 12%
Vitamin E 1.06mg 0.01mg 7%
Fiber 0.5g 2.1g 6%
Starch 15.29g 6%
Vitamin B2 0.11mg 0.032mg 6%
Carbs 6.5g 17.49g 4%
Calories 26kcal 77kcal 3%
Magnesium 12mg 23mg 3%
Potassium 340mg 425mg 3%
Manganese 0.125mg 0.2mg 3%
Vitamin B1 0.05mg 0.081mg 3%
Vitamin B3 0.6mg 1.061mg 3%
Protein 1g 2.05g 2%
Copper 0.127mg 0.11mg 2%
Phosphorus 44mg 57mg 2%
Calcium 21mg 12mg 1%
Vitamin K 1.1µg 2µg 1%
Choline 8.2mg 12.1mg 1%
Protein per 100 calories 3.8g 2.7g N/A
Calories per 10 g protein 260kcal 376kcal N/A
Weight per 100 calories 385g 130g N/A
Fats 0.1g 0.09g 0%
Net carbs 6g 15.39g N/A
Iron 0.8mg 0.81mg 0%
Sugar 2.76g 0.82g N/A
Zinc 0.32mg 0.3mg 0%
Sodium 1mg 6mg 0%
Selenium 0.3µg 0.4µg 0%
Vitamin B5 0.298mg 0.295mg 0%
Folate 16µg 15µg 0%
Saturated fat 0.052g 0.025g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.005g 0.042g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.029mg 0.067mg 0%
Isoleucine 0.031mg 0.066mg 0%
Leucine 0.046mg 0.098mg 0%
Lysine 0.054mg 0.107mg 0%
Methionine 0.011mg 0.032mg 0%
Phenylalanine 0.032mg 0.081mg 0%
Valine 0.035mg 0.103mg 0%
Histidine 0.016mg 0.035mg 0%
Fructose 0.26g 0%

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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more WaterWater +15.6%
Contains more ProteinProtein +105%
Contains more CarbsCarbs +169.1%
Contains more OtherOther +40%
~equal in Fats ~0.09g

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
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -51.9%
Contains more Poly. FatPolyunsaturated fat +740%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.