Pumpkin vs. Tortilla — In-Depth Nutrition Comparison
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A recap on differences between pumpkin and tortilla
- Pumpkin has more vitamin C and potassium; however, tortilla is higher in iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, and fiber.
- Tortilla covers your daily iron needs 38% more than pumpkin.
- Pumpkin has less sodium.
Food varieties used in this article are Pumpkin, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).
Infographic
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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 | +223.8% |
| Contains more CopperCopper | +24.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +376.3% |
| Contains more PhosphorusPhosphorus | +231.8% |
| Contains more ManganeseManganese | +114.4% |
| Contains more SeleniumSelenium | +5433.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +457.9% |
| Contains more Vitamin B5Vitamin B5 | +75.3% |
| Contains more Vitamin KVitamin K | +175% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +640% |
| Contains more Vitamin B3Vitamin B3 | +587.5% |
| Contains more FolateFolate | +512.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 47% | |
| Iron | 0.8mg | 3.81mg | 38% |
| Selenium | 0.3µg | 16.6µg | 30% |
| Vitamin B1 | 0.05mg | 0.37mg | 27% |
| Vitamin B3 | 0.6mg | 4.125mg | 22% |
| Folate | 16µg | 98µg | 21% |
| Sodium | 1mg | 482mg | 21% |
| Starch | 43.02g | 18% | |
| Phosphorus | 44mg | 146mg | 15% |
| Carbs | 6.5g | 49.94g | 14% |
| Protein | 1g | 7.28g | 13% |
| Calories | 26kcal | 237kcal | 11% |
| Vitamin C | 9mg | 0mg | 10% |
| Fiber | 0.5g | 2.4g | 8% |
| Potassium | 340mg | 105mg | 7% |
| Vitamin E | 1.06mg | 0.19mg | 6% |
| Manganese | 0.125mg | 0.268mg | 6% |
| Calcium | 21mg | 70mg | 5% |
| Copper | 0.127mg | 0.102mg | 3% |
| Polyunsaturated fat | 0.005g | 0.391g | 3% |
| Vitamin B5 | 0.298mg | 0.17mg | 3% |
| Magnesium | 12mg | 19mg | 2% |
| Vitamin K | 1.1µg | 0.4µg | 1% |
| Saturated fat | 0.052g | 0.296g | 1% |
| Choline | 8.2mg | 1% | |
| Fats | 0.1g | 0.95g | 1% |
| Net carbs | 6g | 47.54g | N/A |
| Sugar | 2.76g | 2.75g | N/A |
| Zinc | 0.32mg | 0.32mg | 0% |
| Vitamin B2 | 0.11mg | 0.114mg | 0% |
| Vitamin B6 | 0.061mg | 0.06mg | 0% |
| Monounsaturated fat | 0.013g | 0.185g | 0% |
| Tryptophan | 0.012mg | 0.06mg | 0% |
| Threonine | 0.029mg | 0.182mg | 0% |
| Isoleucine | 0.031mg | 0.286mg | 0% |
| Leucine | 0.046mg | 0.53mg | 0% |
| Lysine | 0.054mg | 0.157mg | 0% |
| Methionine | 0.011mg | 0.122mg | 0% |
| Phenylalanine | 0.032mg | 0.375mg | 0% |
| Valine | 0.035mg | 0.326mg | 0% |
| Histidine | 0.016mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +129.2% |
| Contains more ProteinProtein | +628% |
| Contains more FatsFats | +850% |
| Contains more CarbsCarbs | +668.3% |
| Contains more OtherOther | +133.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Mono. FatMonounsaturated fat | +1323.1% |
| Contains more Poly. FatPolyunsaturated fat | +7720% |