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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, vitamin A, magnesium, vitamin B6, calcium, and fiber than pumpkin.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw has a lower glycemic index (32) than pumpkin (52).

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

Infographic

Pumpkin vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +238.8%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +11.4%
Contains more ManganeseManganese +617.6%
Contains more SeleniumSelenium +233.3%
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +358.5%
Contains more Vitamin CVitamin C +212.2%
Contains more Vitamin AVitamin A +10.1%
Contains more Vitamin EVitamin E +91.5%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B6Vitamin B6 +219.7%
Contains more Vitamin KVitamin K +43800%
Contains more FolateFolate +1112.5%
Contains more CholineCholine +135.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Spinach raw DV% diff.
Vitamin K 1.1µg 482.9µg 402%
Folate 16µg 194µg 45%
Manganese 0.125mg 0.897mg 34%
Iron 0.8mg 2.71mg 24%
Vitamin C 9mg 28.1mg 21%
Magnesium 12mg 79mg 16%
Vitamin B6 0.061mg 0.195mg 10%
Calcium 21mg 99mg 8%
Fiber 0.5g 2.2g 7%
Vitamin B2 0.11mg 0.189mg 6%
Vitamin E 1.06mg 2.03mg 6%
Potassium 340mg 558mg 6%
Vitamin A 426µg 469µg 5%
Vitamin B5 0.298mg 0.065mg 5%
Protein 1g 2.86g 4%
Sodium 1mg 79mg 3%
Zinc 0.32mg 0.53mg 2%
Choline 8.2mg 19.3mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Phosphorus 44mg 49mg 1%
Carbs 6.5g 3.63g 1%
Selenium 0.3µg 1µg 1%
Polyunsaturated fat 0.005g 0.165g 1%
Vitamin B3 0.6mg 0.724mg 1%
Calories 26kcal 23kcal 0%
Fats 0.1g 0.39g 0%
Net carbs 6g 1.43g N/A
Sugar 2.76g 0.42g N/A
Copper 0.127mg 0.13mg 0%
Saturated fat 0.052g 0.063g 0%
Monounsaturated fat 0.013g 0.01g 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.029mg 0.122mg 0%
Isoleucine 0.031mg 0.147mg 0%
Leucine 0.046mg 0.223mg 0%
Lysine 0.054mg 0.174mg 0%
Methionine 0.011mg 0.053mg 0%
Phenylalanine 0.032mg 0.129mg 0%
Valine 0.035mg 0.161mg 0%
Histidine 0.016mg 0.064mg 0%
Fructose 0.15g 0%

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
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 CarbsCarbs +79.1%
Contains more ProteinProtein +186%
Contains more FatsFats +290%
Contains more OtherOther +115%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +3200%

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.