Pumpkin vs. Apple — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin and Apple?
- Pumpkin is richer in Vitamin A, Copper, and Iron, yet Apple is richer in Fiber.
- Pumpkin's daily need coverage for Vitamin A is 32% higher.
- Pumpkin has 5 times more Iron than Apple. Pumpkin has 0.57mg of Iron, while Apple has 0.12mg.
- Pumpkin contains less Sugar.
We used Pumpkin, cooked, boiled, drained, without salt and Apples, raw, with skin 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 MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +115% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +237% |
| Contains more ZincZinc | +475% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more ManganeseManganese | +154.3% |
| Contains more SeleniumSelenium | +∞% |
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 AVitamin A | +10557.4% |
| Contains more Vitamin EVitamin E | +344.4% |
| Contains more Vitamin B1Vitamin B1 | +82.4% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +353.8% |
| Contains more Vitamin B5Vitamin B5 | +229.5% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +82.4% |
| Contains more Vitamin KVitamin K | +175% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +176.9% |
| Contains more OtherOther | +210% |
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +181.8% |
~equal in
Water
~85.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +28.6% |
| Contains less Sat. FatSaturated Fat | -24.3% |
| Contains more Poly. FatPolyunsaturated fat | +1175% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 20kcal | 52kcal |
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| Protein | 0.72g | 0.26g |
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| Fats | 0.07g | 0.17g |
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| Vitamin C | 4.7mg | 4.6mg |
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| Net carbs | 3.8g | 11.41g |
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| Carbs | 4.9g | 13.81g |
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| Magnesium | 9mg | 5mg |
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| Calcium | 15mg | 6mg |
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| Potassium | 230mg | 107mg |
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| Iron | 0.57mg | 0.12mg |
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| Sugar | 2.08g | 10.39g |
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| Fiber | 1.1g | 2.4g |
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| Copper | 0.091mg | 0.027mg |
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| Zinc | 0.23mg | 0.04mg |
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| Starch | 0.05g |
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| Phosphorus | 30mg | 11mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 5755IU | 54IU |
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| Vitamin A | 288µg | 3µg |
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| Vitamin E | 0.8mg | 0.18mg |
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| Manganese | 0.089mg | 0.035mg |
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| Selenium | 0.2µg | 0µg |
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| Vitamin B1 | 0.031mg | 0.017mg |
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| Vitamin B2 | 0.078mg | 0.026mg |
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| Vitamin B3 | 0.413mg | 0.091mg |
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| Vitamin B5 | 0.201mg | 0.061mg |
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| Vitamin B6 | 0.044mg | 0.041mg |
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| Vitamin K | 0.8µg | 2.2µg |
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| Folate | 9µg | 3µg |
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| Choline | 6.2mg | 3.4mg |
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| Saturated Fat | 0.037g | 0.028g |
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| Monounsaturated Fat | 0.009g | 0.007g |
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| Polyunsaturated fat | 0.004g | 0.051g |
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| Tryptophan | 0.009mg | 0.001mg |
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| Threonine | 0.021mg | 0.006mg |
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| Isoleucine | 0.023mg | 0.006mg |
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| Leucine | 0.034mg | 0.013mg |
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| Lysine | 0.039mg | 0.012mg |
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| Methionine | 0.008mg | 0.001mg |
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| Phenylalanine | 0.023mg | 0.006mg |
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| Valine | 0.025mg | 0.012mg |
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| Histidine | 0.011mg | 0.005mg |
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| Fructose | 5.9g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
4%
Minerals Daily Need Coverage Score
11%
4%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 8.31g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Apple is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Apple is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)