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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+101.2%
Contains
less
Sodium
-97.1%
Contains
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Copper
+53%
Contains
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Calcium
+19%
Contains
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Magnesium
+83.3%
Contains
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Phosphorus
+15.9%
Contains
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Zinc
+53.1%
Equal in Iron - 0.82
Contains
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Potassium
+101.2%
Contains
less
Sodium
-97.1%
Contains
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Copper
+53%
Contains
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Calcium
+19%
Contains
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Magnesium
+83.3%
Contains
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Phosphorus
+15.9%
Contains
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Zinc
+53.1%
Equal in Iron - 0.82
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+99%
Contains
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Vitamin E
+178.9%
Contains
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Vitamin C
+181.3%
Contains
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Vitamin B5
+97.4%
Contains
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Vitamin B1
+42%
Contains
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Vitamin B3
+41.8%
Contains
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Vitamin B6
+21.3%
Contains
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Folate
+18.8%
Contains
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Vitamin K
+2036.4%
Equal in Vitamin B2 - 0.12
Contains
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Vitamin A
+99%
Contains
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Vitamin E
+178.9%
Contains
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Vitamin C
+181.3%
Contains
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Vitamin B5
+97.4%
Contains
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Vitamin B1
+42%
Contains
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Vitamin B3
+41.8%
Contains
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Vitamin B6
+21.3%
Contains
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Folate
+18.8%
Contains
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Vitamin K
+2036.4%
Equal in Vitamin B2 - 0.12
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+10.1%
Contains
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Other
+19.4%
Contains
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Protein
+186%
Contains
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Fats
+50%
Contains
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Carbs
+101.4%
Equal in Water - 83.23
Contains
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Water
+10.1%
Contains
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Other
+19.4%
Contains
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Protein
+186%
Contains
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Fats
+50%
Contains
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Carbs
+101.4%
Equal in Water - 83.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+30%
Contains
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Saturated Fat
-40.4%
Contains
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Polyunsaturated fat
+1340%
Contains
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Monounsaturated Fat
+30%
Contains
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Saturated Fat
-40.4%
Contains
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Polyunsaturated fat
+1340%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 8.69g |
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| Protein | 1g | 2.86g |
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| Fats | 0.1g | 0.15g |
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| Carbs | 6.5g | 13.09g |
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| Calories | 26kcal | 65kcal |
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| Sugar | 2.76g | 3.12g |
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| Fiber | 0.5g | 4.4g |
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| Calcium | 21mg | 25mg |
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| Iron | 0.8mg | 0.82mg |
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| Magnesium | 12mg | 22mg |
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| Phosphorus | 44mg | 51mg |
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| Potassium | 340mg | 169mg |
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| Sodium | 1mg | 35mg |
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| Zinc | 0.32mg | 0.49mg |
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| Copper | 0.127mg | 0.083mg |
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| Vitamin A | 8513IU | 4277IU |
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| Vitamin A RAE | 426µg | 214µg |
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| Vitamin E | 1.06mg | 0.38mg |
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| Vitamin C | 9mg | 3.2mg |
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| Vitamin B1 | 0.05mg | 0.071mg |
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| Vitamin B2 | 0.11mg | 0.12mg |
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| Vitamin B3 | 0.6mg | 0.851mg |
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| Vitamin B5 | 0.298mg | 0.151mg |
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| Vitamin B6 | 0.061mg | 0.074mg |
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| Folate | 16µg | 19µg |
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| Vitamin K | 1.1µg | 23.5µg |
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| Tryptophan | 0.012mg | 0.029mg |
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| Threonine | 0.029mg | 0.115mg |
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| Isoleucine | 0.031mg | 0.139mg |
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| Leucine | 0.046mg | 0.19mg |
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| Lysine | 0.054mg | 0.17mg |
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| Methionine | 0.011mg | 0.034mg |
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| Phenylalanine | 0.032mg | 0.12mg |
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| Valine | 0.035mg | 0.149mg |
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| Histidine | 0.016mg | 0.073mg |
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| Saturated Fat | 0.052g | 0.031g |
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| Monounsaturated Fat | 0.013g | 0.01g |
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| Polyunsaturated fat | 0.005g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
36%
Minerals Daily Need Coverage Score
18%
17%
Comparison summary
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 2)
Which food is cheaper?
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.