Pumpkin vs. Tamale — In-Depth Nutrition Comparison
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How are pumpkin and tamale different?
- Pumpkin is higher in vitamin A, vitamin C, and copper; however, tamale is richer in vitamin B12, zinc, fiber, selenium, and phosphorus.
- Daily need coverage for vitamin A for pumpkin is 170% higher.
- Pumpkin contains 5 times more vitamin C than tamale. While pumpkin contains 9mg of vitamin C, tamale contains only 1.7mg.
- Pumpkin has less saturated fat.
- Pumpkin has a lower glycemic index (52) than tamale (82).
Pumpkin, raw and Tamales (Navajo) are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +159.5% |
| Contains more CopperCopper | +101.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +38.1% |
| Contains more IronIron | +52.5% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains more ManganeseManganese | +39.2% |
| Contains more SeleniumSelenium | +1900% |
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.
| Contains more Vitamin CVitamin C | +429.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +45.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +165% |
| Contains more Vitamin B6Vitamin B6 | +134.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 0µg | 47% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 1mg | 427mg | 19% |
| Saturated fat | 0.052g | 2.396g | 11% |
| Protein | 1g | 6.28g | 11% |
| Zinc | 0.32mg | 1.48mg | 11% |
| Fiber | 0.5g | 3.1g | 10% |
| Selenium | 0.3µg | 6µg | 10% |
| Fats | 0.1g | 6.12g | 9% |
| Phosphorus | 44mg | 99mg | 8% |
| Vitamin C | 9mg | 1.7mg | 8% |
| Copper | 0.127mg | 0.063mg | 7% |
| Monounsaturated fat | 0.013g | 2.739g | 7% |
| Vitamin E | 1.06mg | 0mg | 7% |
| Calories | 26kcal | 153kcal | 6% |
| Vitamin B3 | 0.6mg | 1.59mg | 6% |
| Potassium | 340mg | 131mg | 6% |
| Vitamin B6 | 0.061mg | 0.143mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Polyunsaturated fat | 0.005g | 0.688g | 5% |
| Iron | 0.8mg | 1.22mg | 5% |
| Starch | 12.27g | 5% | |
| Carbs | 6.5g | 18.12g | 4% |
| Vitamin B2 | 0.11mg | 0.08mg | 2% |
| Manganese | 0.125mg | 0.174mg | 2% |
| Vitamin B5 | 0.298mg | 0.205mg | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Vitamin K | 1.1µg | 1% | |
| Calcium | 21mg | 29mg | 1% |
| Choline | 8.2mg | 1% | |
| Net carbs | 6g | 15.02g | N/A |
| Sugar | 2.76g | 0.99g | N/A |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Folate | 16µg | 15µg | 0% |
| Tryptophan | 0.012mg | 0.052mg | 0% |
| Threonine | 0.029mg | 0.239mg | 0% |
| Isoleucine | 0.031mg | 0.271mg | 0% |
| Leucine | 0.046mg | 0.568mg | 0% |
| Lysine | 0.054mg | 0.427mg | 0% |
| Methionine | 0.011mg | 0.15mg | 0% |
| Phenylalanine | 0.032mg | 0.275mg | 0% |
| Valine | 0.035mg | 0.318mg | 0% |
| Histidine | 0.016mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +34.5% |
| Contains more ProteinProtein | +528% |
| Contains more FatsFats | +6020% |
| Contains more CarbsCarbs | +178.8% |
| Contains more OtherOther | +72.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +20969.2% |
| Contains more Poly. FatPolyunsaturated fat | +13660% |