Pumpkin vs. Tofu — In-Depth Nutrition Comparison
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How are pumpkin and tofu different?
- Pumpkin is richer in vitamin A and vitamin C, while tofu is higher in calcium, manganese, selenium, copper, iron, phosphorus, zinc, and magnesium.
- Pumpkin covers your daily need for vitamin A, 167% more than tofu.
- Pumpkin contains 45 times more vitamin C than tofu. Pumpkin contains 9mg of vitamin C, while tofu contains 0.2mg.
- Pumpkin has a higher glycemic index (52) than tofu (15).
Pumpkin, raw and Tofu, raw, firm, prepared with calcium sulfate types were 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 | +43.5% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +383.3% |
| Contains more CalciumCalcium | +3152.4% |
| Contains more IronIron | +232.5% |
| Contains more CopperCopper | +197.6% |
| Contains more ZincZinc | +390.6% |
| Contains more PhosphorusPhosphorus | +331.8% |
| Contains more ManganeseManganese | +844.8% |
| Contains more SeleniumSelenium | +5700% |
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 | +4400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +57.5% |
| Contains more Vitamin B5Vitamin B5 | +124.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +216% |
| Contains more Vitamin B6Vitamin B6 | +50.8% |
| Contains more FolateFolate | +81.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 21mg | 683mg | 66% |
| Vitamin A | 426µg | 47% | |
| Manganese | 0.125mg | 1.181mg | 46% |
| Polyunsaturated fat | 0.005g | 4.921g | 33% |
| Protein | 1g | 17.27g | 33% |
| Selenium | 0.3µg | 17.4µg | 31% |
| Copper | 0.127mg | 0.378mg | 28% |
| Iron | 0.8mg | 2.66mg | 23% |
| Phosphorus | 44mg | 190mg | 21% |
| Fats | 0.1g | 8.72g | 13% |
| Magnesium | 12mg | 58mg | 11% |
| Zinc | 0.32mg | 1.57mg | 11% |
| Vitamin C | 9mg | 0.2mg | 10% |
| Vitamin B1 | 0.05mg | 0.158mg | 9% |
| Fiber | 0.5g | 2.3g | 7% |
| Vitamin E | 1.06mg | 7% | |
| Calories | 26kcal | 144kcal | 6% |
| Saturated fat | 0.052g | 1.261g | 5% |
| Monounsaturated fat | 0.013g | 1.925g | 5% |
| Potassium | 340mg | 237mg | 3% |
| Folate | 16µg | 29µg | 3% |
| Vitamin B5 | 0.298mg | 0.133mg | 3% |
| Vitamin B6 | 0.061mg | 0.092mg | 2% |
| Choline | 8.2mg | 1% | |
| Sodium | 1mg | 14mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B3 | 0.6mg | 0.381mg | 1% |
| Vitamin B2 | 0.11mg | 0.102mg | 1% |
| Carbs | 6.5g | 2.78g | 1% |
| Net carbs | 6g | 0.48g | N/A |
| Sugar | 2.76g | N/A | |
| Tryptophan | 0.012mg | 0.235mg | 0% |
| Threonine | 0.029mg | 0.785mg | 0% |
| Isoleucine | 0.031mg | 0.849mg | 0% |
| Leucine | 0.046mg | 1.392mg | 0% |
| Lysine | 0.054mg | 0.883mg | 0% |
| Methionine | 0.011mg | 0.211mg | 0% |
| Phenylalanine | 0.032mg | 0.835mg | 0% |
| Valine | 0.035mg | 0.87mg | 0% |
| Histidine | 0.016mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +133.8% |
| Contains more WaterWater | +31.2% |
| Contains more ProteinProtein | +1627% |
| Contains more FatsFats | +8620% |
| Contains more OtherOther | +75% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +14707.7% |
| Contains more Poly. FatPolyunsaturated fat | +98320% |