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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, 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 is 170% 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.
  • Sweet and sour has a higher glycemic index. The glycemic index of sweet and sour is 70, while the glycemic index of pumpkin is 52.

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.
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +243.4%
Contains more IronIron +281%
Contains more CopperCopper +60.8%
Contains more ZincZinc +255.6%
Contains more PhosphorusPhosphorus +528.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +508.8%
Contains more SeleniumSelenium +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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +10500%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +220.9%
Contains more Vitamin B5Vitamin B5 +220.4%
Contains more Vitamin B6Vitamin B6 +15.1%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +100%
Contains more CholineCholine +241.7%
~equal in Vitamin C ~8.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +270.4%
Contains more FatsFats +400%
Contains more WaterWater +52%
Contains more CarbsCarbs +488%
Contains more OtherOther +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 DV% diff.
Vitamin A 426µg 1µg 47%
Manganese 0.125mg 0.761mg 28%
Sodium 1mg 371mg 16%
Carbs 6.5g 38.22g 11%
Vitamin B2 0.11mg 0.019mg 7%
Vitamin E 1.06mg 0.01mg 7%
Potassium 340mg 99mg 7%
Iron 0.8mg 0.21mg 7%
Calories 26kcal 150kcal 6%
Phosphorus 44mg 7mg 5%
Copper 0.127mg 0.079mg 5%
Vitamin B5 0.298mg 0.093mg 4%
Vitamin B3 0.6mg 0.187mg 3%
Zinc 0.32mg 0.09mg 2%
Folate 16µg 8µg 2%
Fiber 0.5g 0.1g 2%
Choline 8.2mg 2.4mg 1%
Calcium 21mg 10mg 1%
Magnesium 12mg 8mg 1%
Protein 1g 0.27g 1%
Vitamin B6 0.061mg 0.053mg 1%
Vitamin K 1.1µg 0.2µg 1%
Fats 0.1g 0.02g 0%
Vitamin C 9mg 8.7mg 0%
Net carbs 6g 38.12g N/A
Sugar 2.76g 18.75g N/A
Selenium 0.3µg 0.4µg 0%
Vitamin B1 0.05mg 0.048mg 0%
Saturated fat 0.052g 0g 0%
Monounsaturated fat 0.013g 0g 0%
Polyunsaturated fat 0.005g 0g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Sweet and sour
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
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.