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Pumpkin vs Garden asparagus - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin and Garden asparagus

  • Pumpkin has more Vitamin A, while Garden asparagus has more Vitamin K, Iron, Folate, Vitamin B1, Copper, and Fiber.
  • Pumpkin covers your daily need of Vitamin A 43% more than Garden asparagus.
  • Pumpkin contains 2 times more Potassium than Garden asparagus. While Pumpkin contains 340mg of Potassium, Garden asparagus contains only 202mg.

These are the specific foods used in this comparison Pumpkin, raw and Asparagus, raw.

Infographic

Pumpkin vs Garden asparagus 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 Potassium +68.3%
Contains less Sodium -50%
Contains more Iron +167.5%
Contains more Calcium +14.3%
Contains more Magnesium +16.7%
Contains more Copper +48.8%
Contains more Zinc +68.8%
Contains more Phosphorus +18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +68.3%
Contains less Sodium -50%
Contains more Iron +167.5%
Contains more Calcium +14.3%
Contains more Magnesium +16.7%
Contains more Copper +48.8%
Contains more Zinc +68.8%
Contains more Phosphorus +18.2%

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 C +60.7%
Contains more Vitamin A +1026.1%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Vitamin K +3681.8%
Contains more Folate +225%
Equal in Vitamin E - 1.13
Equal in Vitamin B5 - 0.274
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 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +60.7%
Contains more Vitamin A +1026.1%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +49.2%
Contains more Vitamin K +3681.8%
Contains more Folate +225%
Equal in Vitamin E - 1.13
Equal in Vitamin B5 - 0.274

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 Garden asparagus
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Garden asparagus Opinion
Calories 26kcal 20kcal Pumpkin
Protein 1g 2.2g Garden asparagus
Fats 0.1g 0.12g Garden asparagus
Vitamin C 9mg 5.6mg Pumpkin
Net carbs 6g 1.78g Pumpkin
Carbs 6.5g 3.88g Pumpkin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 2.14mg Garden asparagus
Calcium 21mg 24mg Garden asparagus
Potassium 340mg 202mg Pumpkin
Magnesium 12mg 14mg Garden asparagus
Sugar 2.76g 1.88g Garden asparagus
Fiber 0.5g 2.1g Garden asparagus
Copper 0.127mg 0.189mg Garden asparagus
Zinc 0.32mg 0.54mg Garden asparagus
Starch g g
Phosphorus 44mg 52mg Garden asparagus
Sodium 1mg 2mg Pumpkin
Vitamin A 8513IU 756IU Pumpkin
Vitamin E 1.06mg 1.13mg Garden asparagus
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.6mg 0.978mg Garden asparagus
Vitamin B5 0.298mg 0.274mg Pumpkin
Vitamin B6 0.061mg 0.091mg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 41.6µg Garden asparagus
Folate 16µg 52µg Garden asparagus
Trans Fat 0g 0g
Saturated Fat 0.052g 0.04g Garden asparagus
Monounsaturated Fat 0.013g 0g Pumpkin
Polyunsaturated fat 0.005g 0.05g Garden asparagus
Tryptophan 0.012mg 0.027mg Garden asparagus
Threonine 0.029mg 0.084mg Garden asparagus
Isoleucine 0.031mg 0.075mg Garden asparagus
Leucine 0.046mg 0.128mg Garden asparagus
Lysine 0.054mg 0.104mg Garden asparagus
Methionine 0.011mg 0.031mg Garden asparagus
Phenylalanine 0.032mg 0.075mg Garden asparagus
Valine 0.035mg 0.115mg Garden asparagus
Histidine 0.016mg 0.049mg Garden asparagus
Fructose g 1g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29
Garden asparagus
Mineral Summary Score
18
Pumpkin
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
7%
Pumpkin
4%
Garden asparagus
Fats
0%
Pumpkin
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.