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 85% 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
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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 | +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% |
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 | +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% |
| Contains more CholineCholine | +193.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin E | 1.06mg | 0.38mg | 5% |
| Copper | 0.127mg | 0.083mg | 5% |
| Protein | 1g | 2.86g | 4% |
| Choline | 8.2mg | 24.1mg | 3% |
| Vitamin B5 | 0.298mg | 0.151mg | 3% |
| Calories | 26kcal | 65kcal | 2% |
| Vitamin B3 | 0.6mg | 0.851mg | 2% |
| Vitamin B1 | 0.05mg | 0.071mg | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Zinc | 0.32mg | 0.49mg | 2% |
| Carbs | 6.5g | 13.09g | 2% |
| Phosphorus | 44mg | 51mg | 1% |
| Sodium | 1mg | 35mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Vitamin B6 | 0.061mg | 0.074mg | 1% |
| Vitamin B2 | 0.11mg | 0.12mg | 1% |
| 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
| Contains more OtherOther | +19.4% |
| 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
| Contains more Mono. FatMonounsaturated fat | +30% |
| Contains less Sat. FatSaturated fat | -40.4% |
| Contains more Poly. FatPolyunsaturated fat | +1340% |