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  6. Pumpkin vs. Vegetable

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, vitamin C, and potassium, yet vegetable is richer in vitamin K, fiber, and manganese.
  • Pumpkin's daily need coverage for vitamin A is 24% higher.
  • Pumpkin has 3 times more vitamin C than vegetable. Pumpkin has 9mg of vitamin C, while vegetable has 3.2mg.
  • Pumpkin has a lower glycemic index than vegetable.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +101.2%
Contains more CopperCopper +53%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +19%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +203.2%
~equal in Iron ~0.82mg
~equal in Selenium ~0.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +181.3%
Contains more Vitamin AVitamin A +99.1%
Contains more Vitamin EVitamin E +178.9%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Vegetable DV% diff.
Vitamin A 426µg 214µg 24%
Vitamin K 1.1µg 23.5µg 19%
Fiber 0.5g 4.4g 16%
Manganese 0.125mg 0.379mg 11%
Vitamin C 9mg 3.2mg 6%
Potassium 340mg 169mg 5%
Copper 0.127mg 0.083mg 5%
Vitamin E 1.06mg 0.38mg 5%
Protein 1g 2.86g 4%
Vitamin B5 0.298mg 0.151mg 3%
Choline 8.2mg 24.1mg 3%
Calories 26kcal 65kcal 2%
Carbs 6.5g 13.09g 2%
Magnesium 12mg 22mg 2%
Zinc 0.32mg 0.49mg 2%
Vitamin B1 0.05mg 0.071mg 2%
Vitamin B3 0.6mg 0.851mg 2%
Phosphorus 44mg 51mg 1%
Sodium 1mg 35mg 1%
Vitamin B2 0.11mg 0.12mg 1%
Vitamin B6 0.061mg 0.074mg 1%
Folate 16µg 19µg 1%
Protein per 100 calories 3.8g 4.4g N/A
Calories per 10 g protein 260kcal 227kcal N/A
Weight per 100 calories 385g 154g N/A
Fats 0.1g 0.15g 0%
Net carbs 6g 8.69g N/A
Calcium 21mg 25mg 0%
Iron 0.8mg 0.82mg 0%
Sugar 2.76g 3.12g N/A
Selenium 0.3µg 0.3µg 0%
Saturated fat 0.052g 0.031g 0%
Monounsaturated fat 0.013g 0.01g 0%
Polyunsaturated fat 0.005g 0.072g 0%
Tryptophan 0.012mg 0.029mg 0%
Threonine 0.029mg 0.115mg 0%
Isoleucine 0.031mg 0.139mg 0%
Leucine 0.046mg 0.19mg 0%
Lysine 0.054mg 0.17mg 0%
Methionine 0.011mg 0.034mg 0%
Phenylalanine 0.032mg 0.12mg 0%
Valine 0.035mg 0.149mg 0%
Histidine 0.016mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +186%
Contains more FatsFats +50%
Contains more CarbsCarbs +101.4%
~equal in Water ~83.23g

Fat Type Comparison

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

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.