Pumpkin vs. Raisin — In-Depth Nutrition Comparison
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Significant differences between pumpkin and raisins
- Pumpkin has more vitamin A, vitamin C, and vitamin E; however, raisins are richer in copper, iron, fiber, potassium, vitamin B6, phosphorus, and manganese.
- Pumpkin covers your daily vitamin A needs 170% more than raisins.
- Raisins have 9 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while raisins have 0.12mg.
- Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of pumpkin is 52.
Specific food types used in this comparison are Pumpkin, raw and Raisins, seedless.
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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 ZincZinc | +45.5% |
| Contains less SodiumSodium | -90.9% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +138.1% |
| Contains more PotassiumPotassium | +120.3% |
| Contains more IronIron | +135% |
| Contains more CopperCopper | +150.4% |
| Contains more PhosphorusPhosphorus | +129.5% |
| Contains more ManganeseManganese | +139.2% |
| Contains more SeleniumSelenium | +100% |
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 CVitamin C | +291.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +783.3% |
| Contains more Vitamin B5Vitamin B5 | +213.7% |
| Contains more FolateFolate | +220% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +27.7% |
| Contains more Vitamin B6Vitamin B6 | +185.2% |
| Contains more Vitamin KVitamin K | +218.2% |
| Contains more CholineCholine | +35.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 0µg | 47% |
| Fructose | 29.68g | 37% | |
| Carbs | 6.5g | 79.18g | 24% |
| Copper | 0.127mg | 0.318mg | 21% |
| Calories | 26kcal | 299kcal | 14% |
| Iron | 0.8mg | 1.88mg | 14% |
| Fiber | 0.5g | 3.7g | 13% |
| Potassium | 340mg | 749mg | 12% |
| Vitamin B6 | 0.061mg | 0.174mg | 9% |
| Phosphorus | 44mg | 101mg | 8% |
| Manganese | 0.125mg | 0.299mg | 8% |
| Vitamin C | 9mg | 2.3mg | 7% |
| Vitamin E | 1.06mg | 0.12mg | 6% |
| Vitamin B1 | 0.05mg | 0.106mg | 5% |
| Magnesium | 12mg | 32mg | 5% |
| Vitamin B5 | 0.298mg | 0.095mg | 4% |
| Protein | 1g | 3.07g | 4% |
| Calcium | 21mg | 50mg | 3% |
| Folate | 16µg | 5µg | 3% |
| Vitamin K | 1.1µg | 3.5µg | 2% |
| Starch | 2.7g | 1% | |
| Fats | 0.1g | 0.46g | 1% |
| Zinc | 0.32mg | 0.22mg | 1% |
| Choline | 8.2mg | 11.1mg | 1% |
| Vitamin B3 | 0.6mg | 0.766mg | 1% |
| Vitamin B2 | 0.11mg | 0.125mg | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Net carbs | 6g | 75.48g | N/A |
| Sugar | 2.76g | 59.19g | N/A |
| Sodium | 1mg | 11mg | 0% |
| Saturated fat | 0.052g | 0.058g | 0% |
| Monounsaturated fat | 0.013g | 0.051g | 0% |
| Polyunsaturated fat | 0.005g | 0.037g | 0% |
| Tryptophan | 0.012mg | 0.05mg | 0% |
| Threonine | 0.029mg | 0.077mg | 0% |
| Isoleucine | 0.031mg | 0.057mg | 0% |
| Leucine | 0.046mg | 0.096mg | 0% |
| Lysine | 0.054mg | 0.084mg | 0% |
| Methionine | 0.011mg | 0.021mg | 0% |
| Phenylalanine | 0.032mg | 0.065mg | 0% |
| Valine | 0.035mg | 0.083mg | 0% |
| Histidine | 0.016mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +493.6% |
| Contains more ProteinProtein | +207% |
| Contains more FatsFats | +360% |
| Contains more CarbsCarbs | +1118.2% |
| Contains more OtherOther | +132.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.3% |
| Contains more Mono. FatMonounsaturated fat | +292.3% |
| Contains more Poly. FatPolyunsaturated fat | +640% |