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Pumpkin vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Vegetable?

  • Pumpkin is richer in Vitamin A RAE, Vitamin C, and Potassium, yet Vegetable is richer in Vitamin K, Fiber, and Manganese.
  • Pumpkin's daily need coverage for Vitamin A RAE is 24% higher.
  • Pumpkin has 3 times more Vitamin C than Vegetable. Pumpkin has 9mg of Vitamin C, while Vegetable has 3.2mg.

We used Pumpkin, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin vs Vegetable 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.
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Manganese +203.2%
Equal in Iron - 0.82
Equal in Selenium - 0.3
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 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Manganese +203.2%
Equal in Iron - 0.82
Equal in Selenium - 0.3

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 A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Folate +18.8%
Contains more Choline +193.9%
Contains more Vitamin K +2036.4%
Equal in Vitamin B2 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 5% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 14% 59%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Folate +18.8%
Contains more Choline +193.9%
Contains more Vitamin K +2036.4%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.1%
Contains more Other +19.4%
Contains more Protein +186%
Contains more Fats +50%
Contains more Carbs +101.4%
Equal in Water - 83.23
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Water +10.1%
Contains more Other +19.4%
Contains more Protein +186%
Contains more Fats +50%
Contains more Carbs +101.4%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +1340%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +30%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +1340%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Vegetable Opinion
Net carbs 6g 8.69g Vegetable
Protein 1g 2.86g Vegetable
Fats 0.1g 0.15g Vegetable
Carbs 6.5g 13.09g Vegetable
Calories 26kcal 65kcal Vegetable
Sugar 2.76g 3.12g Pumpkin
Fiber 0.5g 4.4g Vegetable
Calcium 21mg 25mg Vegetable
Iron 0.8mg 0.82mg Vegetable
Magnesium 12mg 22mg Vegetable
Phosphorus 44mg 51mg Vegetable
Potassium 340mg 169mg Pumpkin
Sodium 1mg 35mg Pumpkin
Zinc 0.32mg 0.49mg Vegetable
Copper 0.127mg 0.083mg Pumpkin
Manganese 0.125mg 0.379mg Vegetable
Selenium 0.3µg 0.3µg
Vitamin A 8513IU 4277IU Pumpkin
Vitamin A RAE 426µg 214µg Pumpkin
Vitamin E 1.06mg 0.38mg Pumpkin
Vitamin C 9mg 3.2mg Pumpkin
Vitamin B1 0.05mg 0.071mg Vegetable
Vitamin B2 0.11mg 0.12mg Vegetable
Vitamin B3 0.6mg 0.851mg Vegetable
Vitamin B5 0.298mg 0.151mg Pumpkin
Vitamin B6 0.061mg 0.074mg Vegetable
Folate 16µg 19µg Vegetable
Choline 8.2mg 24.1mg Vegetable
Vitamin K 1.1µg 23.5µg Vegetable
Tryptophan 0.012mg 0.029mg Vegetable
Threonine 0.029mg 0.115mg Vegetable
Isoleucine 0.031mg 0.139mg Vegetable
Leucine 0.046mg 0.19mg Vegetable
Lysine 0.054mg 0.17mg Vegetable
Methionine 0.011mg 0.034mg Vegetable
Phenylalanine 0.032mg 0.12mg Vegetable
Valine 0.035mg 0.149mg Vegetable
Histidine 0.016mg 0.073mg Vegetable
Saturated Fat 0.052g 0.031g Vegetable
Monounsaturated Fat 0.013g 0.01g Pumpkin
Polyunsaturated fat 0.005g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Vegetable
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
51%
Pumpkin
35%
Vegetable
Minerals Daily Need Coverage Score
16%
Pumpkin
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.