Pumpkin vs. Ginger — In-Depth Nutrition Comparison

Compare

How are pumpkins and ginger different?

Pumpkins are higher in vitamin A; however, ginger is richer in copper, vitamin B6, magnesium, manganese, and potassium.
Daily need coverage for vitamin A for pumpkins is 115% higher.
Pumpkins contain 3 times more vitamin E than ginger. While pumpkins contain 0.8mg of vitamin E, ginger contains only 0.26mg.
Ginger has a lower glycemic index (10) than pumpkins (52).

Pumpkin, cooked, boiled, drained, without salt and Ginger root, raw are the varieties used in this article.

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.

Pumpkin

Ginger

Contains less SodiumSodium

-92.3%

Contains more MagnesiumMagnesium	+377.8%
Contains more PotassiumPotassium	+80.4%
Contains more CopperCopper	+148.4%
Contains more ZincZinc	+47.8%
Contains more PhosphorusPhosphorus	+13.3%
Contains more ManganeseManganese	+157.3%
Contains more SeleniumSelenium	+250%

~equal in Calcium ~16mg

~equal in Iron ~0.6mg

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.

Pumpkin

Ginger

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+207.7%
Contains more Vitamin B1Vitamin B1	+24%
Contains more Vitamin B2Vitamin B2	+129.4%
Contains more Vitamin KVitamin K	+700%

Contains more Vitamin B3Vitamin B3	+81.6%
Contains more Vitamin B6Vitamin B6	+263.6%
Contains more FolateFolate	+22.2%

~equal in Vitamin C ~5mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.203mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	288µg	0µg	32%
Copper	0.091mg	0.226mg	15%
Vitamin B6	0.044mg	0.16mg	9%
Magnesium	9mg	43mg	8%
Manganese	0.089mg	0.229mg	6%
Potassium	230mg	415mg	5%
Carbs	4.9g	17.77g	4%
Fiber	1.1g	2g	4%
Vitamin E	0.8mg	0.26mg	4%
Choline	6.2mg	28.8mg	4%
Calories	20kcal	80kcal	3%
Vitamin B2	0.078mg	0.034mg	3%
Protein	0.72g	1.82g	2%
Vitamin B3	0.413mg	0.75mg	2%
Fats	0.07g	0.75g	1%
Zinc	0.23mg	0.34mg	1%
Phosphorus	30mg	34mg	1%
Sodium	1mg	13mg	1%
Selenium	0.2µg	0.7µg	1%
Vitamin B1	0.031mg	0.025mg	1%
Vitamin K	0.8µg	0.1µg	1%
Folate	9µg	11µg	1%
Saturated fat	0.037g	0.203g	1%
Polyunsaturated fat	0.004g	0.154g	1%
Protein per 100 calories	3.6g	2.3g	N/A
Calories per 10 g protein	278kcal	440kcal	N/A
Weight per 100 calories	500g	125g	N/A
Vitamin C	4.7mg	5mg	0%
Net carbs	3.8g	15.77g	N/A
Calcium	15mg	16mg	0%
Iron	0.57mg	0.6mg	0%
Sugar	2.08g	1.7g	N/A
Vitamin B5	0.201mg	0.203mg	0%
Monounsaturated fat	0.009g	0.154g	0%
Tryptophan	0.009mg	0.012mg	0%
Threonine	0.021mg	0.036mg	0%
Isoleucine	0.023mg	0.051mg	0%
Leucine	0.034mg	0.074mg	0%
Lysine	0.039mg	0.057mg	0%
Methionine	0.008mg	0.013mg	0%
Phenylalanine	0.023mg	0.045mg	0%
Valine	0.025mg	0.073mg	0%
Histidine	0.011mg	0.03mg	0%