Pumpkin vs. Rose hips — In-Depth Nutrition Comparison
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A recap on differences between pumpkin and rose hips
- Pumpkin has more vitamin A; however, rose hips are higher in vitamin C, fiber, manganese, vitamin E, vitamin K, calcium, magnesium, and vitamin B5.
- Rose hips cover your daily vitamin C needs 463% more than pumpkin.
- Rose hips contain 2 times less vitamin A than pumpkin. Pumpkin contains 8513IU of vitamin A, while rose hips contain 4345IU.
- The glycemic index of rose hips is higher.
Food varieties used in this article are Pumpkin, raw and Rose Hips, wild (Northern Plains Indians).
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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 CopperCopper | +12.4% |
| Contains more ZincZinc | +28% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +704.8% |
| Contains more PotassiumPotassium | +26.2% |
| Contains more IronIron | +32.5% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains more ManganeseManganese | +716% |
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 AVitamin A | +96.3% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more FolateFolate | +433.3% |
| Contains more Vitamin CVitamin C | +4633.3% |
| Contains more Vitamin EVitamin E | +450.9% |
| Contains more Vitamin B2Vitamin B2 | +50.9% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +168.5% |
| Contains more Vitamin B6Vitamin B6 | +24.6% |
| Contains more Vitamin KVitamin K | +2254.5% |
| Contains more CholineCholine | +46.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9mg | 426mg | 463% |
| Fiber | 0.5g | 24.1g | 94% |
| Manganese | 0.125mg | 1.02mg | 39% |
| Vitamin E | 1.06mg | 5.84mg | 32% |
| Vitamin A | 426µg | 217µg | 23% |
| Vitamin K | 1.1µg | 25.9µg | 21% |
| Calcium | 21mg | 169mg | 15% |
| Magnesium | 12mg | 69mg | 14% |
| Carbs | 6.5g | 38.22g | 11% |
| Vitamin B5 | 0.298mg | 0.8mg | 10% |
| Calories | 26kcal | 162kcal | 7% |
| Vitamin B3 | 0.6mg | 1.3mg | 4% |
| Vitamin B2 | 0.11mg | 0.166mg | 4% |
| Folate | 16µg | 3µg | 3% |
| Vitamin B1 | 0.05mg | 0.016mg | 3% |
| Potassium | 340mg | 429mg | 3% |
| Iron | 0.8mg | 1.06mg | 3% |
| Phosphorus | 44mg | 61mg | 2% |
| Copper | 0.127mg | 0.113mg | 2% |
| Fructose | 1.16g | 1% | |
| Zinc | 0.32mg | 0.25mg | 1% |
| Selenium | 0.3µg | 1% | |
| Protein | 1g | 1.6g | 1% |
| Vitamin B6 | 0.061mg | 0.076mg | 1% |
| Choline | 8.2mg | 12mg | 1% |
| Fats | 0.1g | 0.34g | 0% |
| Net carbs | 6g | 14.12g | N/A |
| Sugar | 2.76g | 2.58g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.005g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +56.2% |
| Contains more ProteinProtein | +60% |
| Contains more FatsFats | +240% |
| Contains more CarbsCarbs | +488% |
| Contains more OtherOther | +47.5% |