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  6. Pumpkin vs. Yogurt

Pumpkin vs. Yogurt — In-Depth Nutrition Comparison

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How are Pumpkin and Yogurt different?

  • Pumpkin is richer in Vitamin A RAE, Copper, Vitamin C, Iron, and Vitamin E , while Yogurt is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Calcium.
  • Pumpkin covers your daily need of Vitamin A RAE 47% more than Yogurt.

Pumpkin, raw and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Pumpkin vs Yogurt 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.
Pumpkin
Pumpkin
6
:
4
Yogurt
Yogurt
Contains more Iron +1042.9%
Contains more Potassium +141.1%
Contains less Sodium -97.2%
Contains more Copper +647.1%
Contains more Manganese +1288.9%
Contains more Calcium +423.8%
Contains more Phosphorus +206.8%
Contains more Zinc +62.5%
Contains more Selenium +3133.3%
Equal in Magnesium - 11
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1042.9%
Contains more Potassium +141.1%
Contains less Sodium -97.2%
Contains more Copper +647.1%
Contains more Manganese +1288.9%
Contains more Calcium +423.8%
Contains more Phosphorus +206.8%
Contains more Zinc +62.5%
Contains more Selenium +3133.3%
Equal in Magnesium - 11

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.
Pumpkin
Pumpkin
7
:
4
Yogurt
Yogurt
Contains more Vitamin A +212725%
Contains more Vitamin E +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +188.5%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.063
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +212725%
Contains more Vitamin E +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +188.5%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Yogurt
Yogurt
Contains more Carbs +80.6%
Contains more Other +11.1%
Contains more Protein +919%
Contains more Fats +290%
Equal in Water - 85.1
Equal in Other - 0.72
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +80.6%
Contains more Other +11.1%
Contains more Protein +919%
Contains more Fats +290%
Equal in Water - 85.1
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Yogurt
Yogurt
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +140%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +140%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Yogurt Opinion
Net carbs 6g 3.6g Pumpkin
Protein 1g 10.19g Yogurt
Fats 0.1g 0.39g Yogurt
Carbs 6.5g 3.6g Pumpkin
Calories 26kcal 59kcal Yogurt
Sugar 2.76g 3.24g Pumpkin
Fiber 0.5g 0g Pumpkin
Calcium 21mg 110mg Yogurt
Iron 0.8mg 0.07mg Pumpkin
Magnesium 12mg 11mg Pumpkin
Phosphorus 44mg 135mg Yogurt
Potassium 340mg 141mg Pumpkin
Sodium 1mg 36mg Pumpkin
Zinc 0.32mg 0.52mg Yogurt
Copper 0.127mg 0.017mg Pumpkin
Manganese 0.125mg 0.009mg Pumpkin
Selenium 0.3µg 9.7µg Yogurt
Vitamin A 8513IU 4IU Pumpkin
Vitamin A RAE 426µg 1µg Pumpkin
Vitamin E 1.06mg 0.01mg Pumpkin
Vitamin C 9mg 0mg Pumpkin
Vitamin B1 0.05mg 0.023mg Pumpkin
Vitamin B2 0.11mg 0.278mg Yogurt
Vitamin B3 0.6mg 0.208mg Pumpkin
Vitamin B5 0.298mg 0.331mg Yogurt
Vitamin B6 0.061mg 0.063mg Yogurt
Folate 16µg 7µg Pumpkin
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 1.1µg 0µg Pumpkin
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Cholesterol 0mg 5mg Pumpkin
Trans Fat 0g 0.006g Pumpkin
Saturated Fat 0.052g 0.117g Pumpkin
Monounsaturated Fat 0.013g 0.053g Yogurt
Polyunsaturated fat 0.005g 0.012g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Yogurt
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
55%
Pumpkin
17%
Yogurt
Minerals Daily Need Coverage Score
16%
Pumpkin
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.