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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 RAE, Copper, and Iron, yet Apple is richer in Fiber.
  • Pumpkin's daily need coverage for Vitamin A RAE 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

Pumpkin vs Apple 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Apple
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 +∞%
~equal in Sodium ~1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Apple
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 3.2% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +10557.4%
Contains more Vitamin E Vitamin 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 C ~4.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.041mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
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
74% 18% 8%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Apple
2
33% 8% 59%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
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.
Pumpkin Apple
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Apple Opinion
Calories 20kcal 52kcal Apple
Protein 0.72g 0.26g Pumpkin
Fats 0.07g 0.17g Apple
Vitamin C 4.7mg 4.6mg Pumpkin
Net carbs 3.8g 11.41g Apple
Carbs 4.9g 13.81g Apple
Magnesium 9mg 5mg Pumpkin
Calcium 15mg 6mg Pumpkin
Potassium 230mg 107mg Pumpkin
Iron 0.57mg 0.12mg Pumpkin
Sugar 2.08g 10.39g Pumpkin
Fiber 1.1g 2.4g Apple
Copper 0.091mg 0.027mg Pumpkin
Zinc 0.23mg 0.04mg Pumpkin
Starch 0.05g Apple
Phosphorus 30mg 11mg Pumpkin
Sodium 1mg 1mg
Vitamin A 5755IU 54IU Pumpkin
Vitamin A RAE 288µg 3µg Pumpkin
Vitamin E 0.8mg 0.18mg Pumpkin
Manganese 0.089mg 0.035mg Pumpkin
Selenium 0.2µg 0µg Pumpkin
Vitamin B1 0.031mg 0.017mg Pumpkin
Vitamin B2 0.078mg 0.026mg Pumpkin
Vitamin B3 0.413mg 0.091mg Pumpkin
Vitamin B5 0.201mg 0.061mg Pumpkin
Vitamin B6 0.044mg 0.041mg Pumpkin
Vitamin K 0.8µg 2.2µg Apple
Folate 9µg 3µg Pumpkin
Choline 6.2mg 3.4mg Pumpkin
Saturated Fat 0.037g 0.028g Apple
Monounsaturated Fat 0.009g 0.007g Pumpkin
Polyunsaturated fat 0.004g 0.051g Apple
Tryptophan 0.009mg 0.001mg Pumpkin
Threonine 0.021mg 0.006mg Pumpkin
Isoleucine 0.023mg 0.006mg Pumpkin
Leucine 0.034mg 0.013mg Pumpkin
Lysine 0.039mg 0.012mg Pumpkin
Methionine 0.008mg 0.001mg Pumpkin
Phenylalanine 0.023mg 0.006mg Pumpkin
Valine 0.025mg 0.012mg Pumpkin
Histidine 0.011mg 0.005mg Pumpkin
Fructose 5.9g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin
4%
Apple
Minerals Daily Need Coverage Score
11%
Pumpkin
4%
Apple

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 8.31g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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/168449/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.