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  6. Pumpkin vs. Spinach raw

Pumpkin vs. Spinach raw — In-Depth Nutrition Comparison

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How are Pumpkin and Spinach raw different?

  • Spinach raw has more Vitamin K, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin B6, Calcium, Fiber, and Vitamin E than Pumpkin.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

Pumpkin, raw and Spinach, raw are the varieties used in this article.

Infographic

Pumpkin vs Spinach raw 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.
Pumpkin
Pumpkin
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -98.7%
Contains more Calcium +371.4%
Contains more Iron +238.8%
Contains more Magnesium +558.3%
Contains more Phosphorus +11.4%
Contains more Potassium +64.1%
Contains more Zinc +65.6%
Contains more Manganese +617.6%
Contains more Selenium +233.3%
Equal in Copper - 0.13
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -98.7%
Contains more Calcium +371.4%
Contains more Iron +238.8%
Contains more Magnesium +558.3%
Contains more Phosphorus +11.4%
Contains more Potassium +64.1%
Contains more Zinc +65.6%
Contains more Manganese +617.6%
Contains more Selenium +233.3%
Equal in Copper - 0.13

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
Pumpkin
1
:
9
Spinach raw
Spinach raw
Contains more Vitamin B5 +358.5%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Folate +1112.5%
Contains more Vitamin K +43800%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +358.5%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Folate +1112.5%
Contains more Vitamin K +43800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Spinach raw
Spinach raw
Contains more Carbs +79.1%
Contains more Protein +186%
Contains more Fats +290%
Contains more Other +115%
Equal in Water - 91.4
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +79.1%
Contains more Protein +186%
Contains more Fats +290%
Contains more Other +115%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +3200%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +3200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Spinach raw Opinion
Net carbs 6g 1.43g Pumpkin
Protein 1g 2.86g Spinach raw
Fats 0.1g 0.39g Spinach raw
Carbs 6.5g 3.63g Pumpkin
Calories 26kcal 23kcal Pumpkin
Fructose 0.15g Spinach raw
Sugar 2.76g 0.42g Spinach raw
Fiber 0.5g 2.2g Spinach raw
Calcium 21mg 99mg Spinach raw
Iron 0.8mg 2.71mg Spinach raw
Magnesium 12mg 79mg Spinach raw
Phosphorus 44mg 49mg Spinach raw
Potassium 340mg 558mg Spinach raw
Sodium 1mg 79mg Pumpkin
Zinc 0.32mg 0.53mg Spinach raw
Copper 0.127mg 0.13mg Spinach raw
Manganese 0.125mg 0.897mg Spinach raw
Selenium 0.3µg 1µg Spinach raw
Vitamin A 8513IU 9377IU Spinach raw
Vitamin A RAE 426µg 469µg Spinach raw
Vitamin E 1.06mg 2.03mg Spinach raw
Vitamin C 9mg 28.1mg Spinach raw
Vitamin B1 0.05mg 0.078mg Spinach raw
Vitamin B2 0.11mg 0.189mg Spinach raw
Vitamin B3 0.6mg 0.724mg Spinach raw
Vitamin B5 0.298mg 0.065mg Pumpkin
Vitamin B6 0.061mg 0.195mg Spinach raw
Folate 16µg 194µg Spinach raw
Vitamin K 1.1µg 482.9µg Spinach raw
Tryptophan 0.012mg 0.039mg Spinach raw
Threonine 0.029mg 0.122mg Spinach raw
Isoleucine 0.031mg 0.147mg Spinach raw
Leucine 0.046mg 0.223mg Spinach raw
Lysine 0.054mg 0.174mg Spinach raw
Methionine 0.011mg 0.053mg Spinach raw
Phenylalanine 0.032mg 0.129mg Spinach raw
Valine 0.035mg 0.161mg Spinach raw
Histidine 0.016mg 0.064mg Spinach raw
Saturated Fat 0.052g 0.063g Pumpkin
Monounsaturated Fat 0.013g 0.01g Pumpkin
Polyunsaturated fat 0.005g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Pumpkin
181%
Spinach raw
Minerals Daily Need Coverage Score
16%
Pumpkin
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.34g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.