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Pumpkin vs. Rum — In-Depth Nutrition Comparison

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Important differences between pumpkin and rum

  • Pumpkin has more vitamin A, vitamin C, potassium, copper, iron, vitamin B2, vitamin E, vitamin B5, and phosphorus than rum.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of rum is 0.

The food varieties used in the comparison are Pumpkin, raw and Alcoholic beverage, distilled, rum, 80 proof.

Infographic

Pumpkin vs Rum 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%
Rum
Rum
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +16900%
Contains more IronIron +566.7%
Contains more CopperCopper +154%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +780%
Contains more ManganeseManganese +594.4%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~1mg

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Rum
Rum
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.5%
Contains more OtherOther +4075%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Rum DV% diff.
Vitamin A 426µg 0µg 47%
Calories 26kcal 231kcal 10%
Vitamin C 9mg 0mg 10%
Potassium 340mg 2mg 10%
Iron 0.8mg 0.12mg 9%
Copper 0.127mg 0.05mg 9%
Vitamin B2 0.11mg 0mg 8%
Vitamin E 1.06mg 0mg 7%
Phosphorus 44mg 5mg 6%
Vitamin B5 0.298mg 0mg 6%
Vitamin B6 0.061mg 0mg 5%
Manganese 0.125mg 0.018mg 5%
Folate 16µg 0µg 4%
Vitamin B3 0.6mg 0mg 4%
Vitamin B1 0.05mg 0.008mg 4%
Magnesium 12mg 0mg 3%
Zinc 0.32mg 0.07mg 2%
Fiber 0.5g 0g 2%
Protein 1g 0g 2%
Calcium 21mg 0mg 2%
Carbs 6.5g 0g 2%
Choline 8.2mg 0mg 1%
Selenium 0.3µg 0µg 1%
Vitamin K 1.1µg 0µg 1%
Fats 0.1g 0g 0%
Net carbs 6g 0g N/A
Sugar 2.76g 0g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.052g 0g 0%
Monounsaturated fat 0.013g 0g 0%
Polyunsaturated fat 0.005g 0g 0%
Tryptophan 0.012mg 0mg 0%
Threonine 0.029mg 0mg 0%
Isoleucine 0.031mg 0mg 0%
Leucine 0.046mg 0mg 0%
Lysine 0.054mg 0mg 0%
Methionine 0.011mg 0mg 0%
Phenylalanine 0.032mg 0mg 0%
Valine 0.035mg 0mg 0%
Histidine 0.016mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Rum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin
0%
Rum
Minerals Daily Need Coverage Score
16%
Pumpkin
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 52)
Which food is cheaper?
Rum
Rum is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.