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  6. Pumpkin vs. Sweet and sour

Pumpkin vs. Sweet and sour — In-Depth Nutrition Comparison

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Important differences between Pumpkin and Sweet and sour

  • Pumpkin has more Vitamin A RAE, Iron, Potassium, Vitamin E , Vitamin B2, Copper, and Phosphorus, however, Sweet and sour is richer in Manganese.
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% more.
  • Pumpkin contains 106 times more Vitamin E than Sweet and sour. Pumpkin contains 1.06mg of Vitamin E , while Sweet and sour contains 0.01mg.
  • Pumpkin contains less Sugar.

The food varieties used in the comparison are Pumpkin, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Pumpkin vs Sweet and sour 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
8
:
2
Sweet and sour
Sweet and sour
Contains more Calcium +110%
Contains more Iron +281%
Contains more Magnesium +50%
Contains more Phosphorus +528.6%
Contains more Potassium +243.4%
Contains less Sodium -99.7%
Contains more Zinc +255.6%
Contains more Copper +60.8%
Contains more Manganese +508.8%
Contains more Selenium +33.3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Sweet and sour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 9% 49% 3% 27% 100% 3%
Contains more Calcium +110%
Contains more Iron +281%
Contains more Magnesium +50%
Contains more Phosphorus +528.6%
Contains more Potassium +243.4%
Contains less Sodium -99.7%
Contains more Zinc +255.6%
Contains more Copper +60.8%
Contains more Manganese +508.8%
Contains more Selenium +33.3%

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
10
:
0
Sweet and sour
Sweet and sour
Contains more Vitamin A +85030%
Contains more Vitamin E +10500%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +220.9%
Contains more Vitamin B5 +220.4%
Contains more Vitamin B6 +15.1%
Contains more Folate +100%
Contains more Vitamin K +450%
Equal in Vitamin C - 8.7
Equal in Vitamin B1 - 0.048
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%
Sweet and sour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 29% 12% 5% 4% 6% 13% 6% 0% 1%
Contains more Vitamin A +85030%
Contains more Vitamin E +10500%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +220.9%
Contains more Vitamin B5 +220.4%
Contains more Vitamin B6 +15.1%
Contains more Folate +100%
Contains more Vitamin K +450%
Equal in Vitamin C - 8.7
Equal in Vitamin B1 - 0.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Sweet and sour
Sweet and sour
Contains more Protein +270.4%
Contains more Fats +400%
Contains more Water +52%
Contains more Carbs +488%
Contains more Other +52.5%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Sweet and sour
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more Protein +270.4%
Contains more Fats +400%
Contains more Water +52%
Contains more Carbs +488%
Contains more Other +52.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Sweet and sour Opinion
Net carbs 6g 38.12g Sweet and sour
Protein 1g 0.27g Pumpkin
Fats 0.1g 0.02g Pumpkin
Carbs 6.5g 38.22g Sweet and sour
Calories 26kcal 150kcal Sweet and sour
Sugar 2.76g 18.75g Pumpkin
Fiber 0.5g 0.1g Pumpkin
Calcium 21mg 10mg Pumpkin
Iron 0.8mg 0.21mg Pumpkin
Magnesium 12mg 8mg Pumpkin
Phosphorus 44mg 7mg Pumpkin
Potassium 340mg 99mg Pumpkin
Sodium 1mg 371mg Pumpkin
Zinc 0.32mg 0.09mg Pumpkin
Copper 0.127mg 0.079mg Pumpkin
Manganese 0.125mg 0.761mg Sweet and sour
Selenium 0.3µg 0.4µg Sweet and sour
Vitamin A 8513IU 10IU Pumpkin
Vitamin A RAE 426µg 1µg Pumpkin
Vitamin E 1.06mg 0.01mg Pumpkin
Vitamin C 9mg 8.7mg Pumpkin
Vitamin B1 0.05mg 0.048mg Pumpkin
Vitamin B2 0.11mg 0.019mg Pumpkin
Vitamin B3 0.6mg 0.187mg Pumpkin
Vitamin B5 0.298mg 0.093mg Pumpkin
Vitamin B6 0.061mg 0.053mg Pumpkin
Folate 16µg 8µg Pumpkin
Vitamin K 1.1µg 0.2µg Pumpkin
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.052g 0g Sweet and sour
Monounsaturated Fat 0.013g 0g Pumpkin
Polyunsaturated fat 0.005g 0g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
16%
Pumpkin
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated Fat?
Sweet and sour
Sweet and sour is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 15.99g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 18)
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)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.