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  6. Pumpkin vs. Garlic powder

Pumpkin vs. Garlic powder — In-Depth Nutrition Comparison

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Important differences between pumpkin and garlic powder

  • Pumpkin has more vitamin A; however, garlic powder is richer in vitamin B6, iron, phosphorus, copper, selenium, manganese, fiber, vitamin B1, and potassium.
  • 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 garlic powder is 5.

The food varieties used in the comparison are Pumpkin, raw and Spices, garlic powder.

Infographic

Pumpkin vs Garlic powder infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +541.7%
Contains more CalciumCalcium +276.2%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +606.3%
Contains more CopperCopper +319.7%
Contains more ZincZinc +834.4%
Contains more PhosphorusPhosphorus +840.9%
Contains more ManganeseManganese +683.2%
Contains more SeleniumSelenium +7866.7%

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 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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.2%
Contains more Vitamin KVitamin K +175%
Contains more Vitamin B1Vitamin B1 +770%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +2611.5%
Contains more FolateFolate +193.8%
Contains more CholineCholine +723.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Garlic powder DV% diff.
Vitamin B6 0.061mg 1.654mg 123%
Iron 0.8mg 5.65mg 61%
Phosphorus 44mg 414mg 53%
Vitamin A 426µg 0µg 47%
Copper 0.127mg 0.533mg 45%
Selenium 0.3µg 23.9µg 43%
Manganese 0.125mg 0.979mg 37%
Fiber 0.5g 9g 34%
Vitamin B1 0.05mg 0.435mg 32%
Protein 1g 16.55g 31%
Potassium 340mg 1193mg 25%
Zinc 0.32mg 2.99mg 24%
Carbs 6.5g 72.73g 22%
Magnesium 12mg 77mg 15%
Calories 26kcal 331kcal 15%
Choline 8.2mg 67.5mg 11%
Vitamin B5 0.298mg 0.743mg 9%
Vitamin C 9mg 1.2mg 9%
Folate 16µg 47µg 8%
Calcium 21mg 79mg 6%
Sodium 1mg 60mg 3%
Vitamin E 1.06mg 0.67mg 3%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.6mg 0.796mg 1%
Vitamin K 1.1µg 0.4µg 1%
Fats 0.1g 0.73g 1%
Saturated fat 0.052g 0.249g 1%
Polyunsaturated fat 0.005g 0.178g 1%
Net carbs 6g 63.73g N/A
Sugar 2.76g 2.43g N/A
Monounsaturated fat 0.013g 0.115g 0%
Tryptophan 0.012mg 0.121mg 0%
Threonine 0.029mg 0.374mg 0%
Isoleucine 0.031mg 0.414mg 0%
Leucine 0.046mg 0.728mg 0%
Lysine 0.054mg 0.768mg 0%
Methionine 0.011mg 0.111mg 0%
Phenylalanine 0.032mg 0.525mg 0%
Valine 0.035mg 0.667mg 0%
Histidine 0.016mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1320.2%
Contains more ProteinProtein +1555%
Contains more FatsFats +630%
Contains more CarbsCarbs +1018.9%
Contains more OtherOther +342.5%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +784.6%
Contains more Poly. FatPolyunsaturated fat +3460%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.