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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 Copper, and Vitamin E , yet Cauliflower is higher in Vitamin A, Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Choline, and Fiber.
  • Pumpkin's daily need coverage for Vitamin A 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 more Copper +225.6%
Contains more Zinc +18.5%
Contains less Sodium -96.7%
Contains more Magnesium +25%
Equal in Calcium - 22
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +90.5%
Contains more Potassium +13.7%
Contains more Copper +225.6%
Contains more Zinc +18.5%
Contains less Sodium -96.7%
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 Vitamin K +1309.1%
Contains more Folate +256.3%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 Vitamin K +1309.1%
Contains more Folate +256.3%
Equal in Vitamin B1 - 0.05

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Pumpkin Cauliflower Opinion
Calories 26 25 Pumpkin
Protein 1 1.92 Cauliflower
Fats 0.1 0.28 Cauliflower
Vitamin C 9 48.2 Cauliflower
Net carbs 6 2.9700000286102295 Pumpkin
Carbs 6.5 4.97 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.42 Pumpkin
Calcium 21 22 Cauliflower
Potassium 340 299 Pumpkin
Magnesium 12 15 Cauliflower
Sugar 2.76 1.91 Cauliflower
Fiber 0.5 2 Cauliflower
Copper 0.127 0.039 Pumpkin
Zinc 0.32 0.27 Pumpkin
Starch
Phosphorus 44 44
Sodium 1 30 Pumpkin
Vitamin A 8513 0 Pumpkin
Vitamin E 1.06 0.08 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.11 0.06 Pumpkin
Vitamin B3 0.6 0.507 Pumpkin
Vitamin B5 0.298 0.667 Cauliflower
Vitamin B6 0.061 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 1.1 15.5 Cauliflower
Folate 16 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.052 0.13 Pumpkin
Monounsaturated Fat 0.013 0.034 Cauliflower
Polyunsaturated fat 0.005 0.031 Cauliflower
Tryptophan 0.012 0.02 Cauliflower
Threonine 0.029 0.076 Cauliflower
Isoleucine 0.031 0.071 Cauliflower
Leucine 0.046 0.106 Cauliflower
Lysine 0.054 0.217 Cauliflower
Methionine 0.011 0.02 Cauliflower
Phenylalanine 0.032 0.065 Cauliflower
Valine 0.035 0.125 Cauliflower
Histidine 0.016 0.056 Cauliflower
Fructose 0.97 Cauliflower

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.