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Pumpkin vs. Tomato — In-Depth Nutrition Comparison

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Differences between Pumpkin and Tomato

  • Pumpkin has more Vitamin A RAE, Copper, Vitamin B2, and Iron, while Tomato has more Vitamin K, and Vitamin C.
  • Pumpkin's daily need coverage for Vitamin A RAE is 43% higher.
  • Tomato contains 6 times less Vitamin B2 than Pumpkin. Pumpkin contains 0.11mg of Vitamin B2, while Tomato contains 0.019mg.

The food types used in this comparison are Pumpkin, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Pumpkin vs Tomato 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
10
:
0
Tomato
Contains more Calcium +110%
Contains more Iron +196.3%
Contains more Phosphorus +83.3%
Contains more Potassium +43.5%
Contains less Sodium -80%
Contains more Zinc +88.2%
Contains more Copper +115.3%
Contains more Selenium +∞%
Equal in Magnesium - 11
Equal in Manganese - 0.114
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +110%
Contains more Iron +196.3%
Contains more Phosphorus +83.3%
Contains more Potassium +43.5%
Contains less Sodium -80%
Contains more Zinc +88.2%
Contains more Copper +115.3%
Contains more Selenium +∞%
Equal in Magnesium - 11
Equal in Manganese - 0.114

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.
:
3
Tomato
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Equal in Vitamin B3 - 0.594
Equal in Folate - 15
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Equal in Vitamin B3 - 0.594
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tomato
Contains more Protein +13.6%
Contains more Carbs +67.1%
Contains more Other +56.9%
Contains more Fats +100%
Equal in Water - 94.52
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +13.6%
Contains more Carbs +67.1%
Contains more Other +56.9%
Contains more Fats +100%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Tomato
Contains less Saturated Fat -46.2%
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +1560%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -46.2%
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +1560%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato Opinion
Net carbs 6g 2.69g Pumpkin
Protein 1g 0.88g Pumpkin
Fats 0.1g 0.2g Tomato
Carbs 6.5g 3.89g Pumpkin
Calories 26kcal 18kcal Pumpkin
Fructose 1.37g Tomato
Sugar 2.76g 2.63g Tomato
Fiber 0.5g 1.2g Tomato
Calcium 21mg 10mg Pumpkin
Iron 0.8mg 0.27mg Pumpkin
Magnesium 12mg 11mg Pumpkin
Phosphorus 44mg 24mg Pumpkin
Potassium 340mg 237mg Pumpkin
Sodium 1mg 5mg Pumpkin
Zinc 0.32mg 0.17mg Pumpkin
Copper 0.127mg 0.059mg Pumpkin
Manganese 0.125mg 0.114mg Pumpkin
Selenium 0.3µg 0µg Pumpkin
Vitamin A 8513IU 833IU Pumpkin
Vitamin A RAE 426µg 42µg Pumpkin
Vitamin E 1.06mg 0.54mg Pumpkin
Vitamin C 9mg 13.7mg Tomato
Vitamin B1 0.05mg 0.037mg Pumpkin
Vitamin B2 0.11mg 0.019mg Pumpkin
Vitamin B3 0.6mg 0.594mg Pumpkin
Vitamin B5 0.298mg 0.089mg Pumpkin
Vitamin B6 0.061mg 0.08mg Tomato
Folate 16µg 15µg Pumpkin
Vitamin K 1.1µg 7.9µg Tomato
Tryptophan 0.012mg 0.006mg Pumpkin
Threonine 0.029mg 0.027mg Pumpkin
Isoleucine 0.031mg 0.018mg Pumpkin
Leucine 0.046mg 0.025mg Pumpkin
Lysine 0.054mg 0.027mg Pumpkin
Methionine 0.011mg 0.006mg Pumpkin
Phenylalanine 0.032mg 0.027mg Pumpkin
Valine 0.035mg 0.018mg Pumpkin
Histidine 0.016mg 0.014mg Pumpkin
Saturated Fat 0.052g 0.028g Tomato
Monounsaturated Fat 0.013g 0.031g Tomato
Polyunsaturated fat 0.005g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
16%
Pumpkin
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.