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Pumpkin vs Cauliflower - In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Cauliflower?

  • Pumpkin is higher in Vitamin A RAE, Copper, and Vitamin E , yet Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Choline, and Fiber.
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% more.
  • Pumpkin has 13 times more Vitamin E than Cauliflower. While Pumpkin has 1.06mg of Vitamin E , Cauliflower has only 0.08mg.

We used Pumpkin, raw and Cauliflower, raw types in this article.

Infographic

Pumpkin vs Cauliflower 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 more Iron +90.5%
Contains more Potassium +13.7%
Contains less Sodium -96.7%
Contains more Zinc +18.5%
Contains more Copper +225.6%
Contains more Magnesium +25%
Equal in Calcium - 22
Equal in Phosphorus - 44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains less Sodium -96.7%
Contains more Zinc +18.5%
Contains more Copper +225.6%
Contains more Magnesium +25%
Equal in Calcium - 22
Equal in Phosphorus - 44

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 more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Folate +256.3%
Contains more Vitamin K +1309.1%
Equal in Vitamin B1 - 0.05
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +18.3%
Contains more Vitamin C +435.6%
Contains more Vitamin B5 +123.8%
Contains more Vitamin B6 +201.6%
Contains more Folate +256.3%
Contains more Vitamin K +1309.1%
Equal in Vitamin B1 - 0.05

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.
Pumpkin Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Cauliflower Opinion
Net carbs 6g 2.97g Pumpkin
Protein 1g 1.92g Cauliflower
Fats 0.1g 0.28g Cauliflower
Carbs 6.5g 4.97g Pumpkin
Calories 26kcal 25kcal Pumpkin
Starch g g
Fructose g 0.97g Cauliflower
Sugar 2.76g 1.91g Cauliflower
Fiber 0.5g 2g Cauliflower
Calcium 21mg 22mg Cauliflower
Iron 0.8mg 0.42mg Pumpkin
Magnesium 12mg 15mg Cauliflower
Phosphorus 44mg 44mg
Potassium 340mg 299mg Pumpkin
Sodium 1mg 30mg Pumpkin
Zinc 0.32mg 0.27mg Pumpkin
Copper 0.127mg 0.039mg Pumpkin
Vitamin A 8513IU 0IU Pumpkin
Vitamin E 1.06mg 0.08mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 48.2mg Cauliflower
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.11mg 0.06mg Pumpkin
Vitamin B3 0.6mg 0.507mg Pumpkin
Vitamin B5 0.298mg 0.667mg Cauliflower
Vitamin B6 0.061mg 0.184mg Cauliflower
Folate 16µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 15.5µg Cauliflower
Tryptophan 0.012mg 0.02mg Cauliflower
Threonine 0.029mg 0.076mg Cauliflower
Isoleucine 0.031mg 0.071mg Cauliflower
Leucine 0.046mg 0.106mg Cauliflower
Lysine 0.054mg 0.217mg Cauliflower
Methionine 0.011mg 0.02mg Cauliflower
Phenylalanine 0.032mg 0.065mg Cauliflower
Valine 0.035mg 0.125mg Cauliflower
Histidine 0.016mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.13g Pumpkin
Monounsaturated Fat 0.013g 0.034g Cauliflower
Polyunsaturated fat 0.005g 0.031g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
30
Cauliflower
Mineral Summary Score
18
Pumpkin
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
12%
Cauliflower
Carbohydrates
7%
Pumpkin
5%
Cauliflower
Fats
0%
Pumpkin
1%
Cauliflower

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.85g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.