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Pumpkin vs Peppers - In-Depth Nutrition Comparison

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Important differences between Pumpkin and Peppers

  • Pumpkin has more Vitamin A, however Peppers are richer in Vitamin C, Vitamin B6, Vitamin K, and Copper.
  • Peppers' daily need coverage for Vitamin C is 259% more.
  • Pumpkin contains 7 times more Vitamin A than Peppers. Pumpkin contains 426µg of Vitamin A, while Peppers contain 59µg.
  • Pumpkin contains less Sugar.

The food varieties used in the comparison are Pumpkin, raw and Peppers, hot chili, green, raw.

Infographic

Pumpkin vs Peppers 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 Calcium +16.7%
Contains less Sodium -85.7%
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Calcium +16.7%
Contains less Sodium -85.7%
Contains more Iron +50%
Contains more Magnesium +108.3%
Contains more Copper +37%
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3

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 +622.1%
Contains more Vitamin E +53.6%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +388.5%
Contains more Vitamin C +2594.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +355.7%
Contains more Folate +43.8%
Contains more Vitamin K +1200%
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 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +622.1%
Contains more Vitamin E +53.6%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +388.5%
Contains more Vitamin C +2594.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +355.7%
Contains more Folate +43.8%
Contains more Vitamin K +1200%

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

All nutrients comparison - raw data values

Nutrient Pumpkin Peppers Opinion
Net carbs 6g 7.96g Peppers
Protein 1g 2g Peppers
Fats 0.1g 0.2g Peppers
Carbs 6.5g 9.46g Peppers
Calories 26kcal 40kcal Peppers
Starch g g
Fructose g g
Sugar 2.76g 5.1g Pumpkin
Fiber 0.5g 1.5g Peppers
Calcium 21mg 18mg Pumpkin
Iron 0.8mg 1.2mg Peppers
Magnesium 12mg 25mg Peppers
Phosphorus 44mg 46mg Peppers
Potassium 340mg 340mg
Sodium 1mg 7mg Pumpkin
Zinc 0.32mg 0.3mg Pumpkin
Copper 0.127mg 0.174mg Peppers
Vitamin A 8513IU 1179IU Pumpkin
Vitamin E 1.06mg 0.69mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 242.5mg Peppers
Vitamin B1 0.05mg 0.09mg Peppers
Vitamin B2 0.11mg 0.09mg Pumpkin
Vitamin B3 0.6mg 0.95mg Peppers
Vitamin B5 0.298mg 0.061mg Pumpkin
Vitamin B6 0.061mg 0.278mg Peppers
Folate 16µg 23µg Peppers
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 14.3µg Peppers
Tryptophan 0.012mg 0.026mg Peppers
Threonine 0.029mg 0.074mg Peppers
Isoleucine 0.031mg 0.065mg Peppers
Leucine 0.046mg 0.105mg Peppers
Lysine 0.054mg 0.089mg Peppers
Methionine 0.011mg 0.024mg Peppers
Phenylalanine 0.032mg 0.062mg Peppers
Valine 0.035mg 0.084mg Peppers
Histidine 0.016mg 0.041mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.021g Peppers
Monounsaturated Fat 0.013g 0.011g Pumpkin
Polyunsaturated fat 0.005g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Peppers
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
90
Peppers
Mineral Summary Score
18
Pumpkin
23
Peppers

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%
Peppers
Carbohydrates
7%
Pumpkin
9%
Peppers
Fats
0%
Pumpkin
1%
Peppers

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.