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Pumpkin vs. Chili Pepper — In-Depth Nutrition Comparison

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Summary of differences between pumpkins and chili Pepper

  • Pumpkins have more vitamin A, while chili Pepper have more vitamin C, vitamin B6, vitamin K, copper, iron, and manganese.
  • Chili Pepper cover your daily need for vitamin C, 264% more than pumpkins.
  • Pumpkins contain 5 times more vitamin A than chili Pepper. While pumpkins contain 288µg of vitamin A, chili Pepper contain only 59µg.
  • The amount of sugar in pumpkins is lower.
  • Chili Pepper have a lower glycemic index. The glycemic index of chili Pepper is 10, while the glycemic index of pumpkins is 52.

These are the specific foods used in this comparison Pumpkin, cooked, boiled, drained, without salt and Peppers, hot chili, green, raw.

Infographic

Pumpkin vs Chili Pepper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +110.5%
Contains more CopperCopper +91.2%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +166.3%
Contains more SeleniumSelenium +150%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin AVitamin A +388.1%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin B5Vitamin B5 +229.5%
Contains more Vitamin CVitamin C +5059.6%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B6Vitamin B6 +531.8%
Contains more Vitamin KVitamin K +1687.5%
Contains more FolateFolate +155.6%
Contains more CholineCholine +79%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more ProteinProtein +177.8%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +93.1%
~equal in Water ~87.74g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +2625%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Chili Pepper
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Chili Pepper DV% diff.
Vitamin C 4.7mg 242.5mg 264%
Vitamin A 288µg 59µg 25%
Vitamin B6 0.044mg 0.278mg 18%
Vitamin K 0.8µg 14.3µg 11%
Copper 0.091mg 0.174mg 9%
Iron 0.57mg 1.2mg 8%
Manganese 0.089mg 0.237mg 6%
Vitamin B1 0.031mg 0.09mg 5%
Folate 9µg 23µg 4%
Magnesium 9mg 25mg 4%
Potassium 230mg 340mg 3%
Protein 0.72g 2g 3%
Vitamin B5 0.201mg 0.061mg 3%
Vitamin B3 0.413mg 0.95mg 3%
Fiber 1.1g 1.5g 2%
Carbs 4.9g 9.46g 2%
Phosphorus 30mg 46mg 2%
Choline 6.2mg 11.1mg 1%
Polyunsaturated fat 0.004g 0.109g 1%
Vitamin B2 0.078mg 0.09mg 1%
Calories 20kcal 40kcal 1%
Selenium 0.2µg 0.5µg 1%
Zinc 0.23mg 0.3mg 1%
Vitamin E 0.8mg 0.69mg 1%
Fats 0.07g 0.2g 0%
Net carbs 3.8g 7.96g N/A
Calcium 15mg 18mg 0%
Sugar 2.08g 5.1g N/A
Sodium 1mg 7mg 0%
Saturated fat 0.037g 0.021g 0%
Monounsaturated fat 0.009g 0.011g 0%
Tryptophan 0.009mg 0.026mg 0%
Threonine 0.021mg 0.074mg 0%
Isoleucine 0.023mg 0.065mg 0%
Leucine 0.034mg 0.105mg 0%
Lysine 0.039mg 0.089mg 0%
Methionine 0.008mg 0.024mg 0%
Phenylalanine 0.023mg 0.062mg 0%
Valine 0.025mg 0.084mg 0%
Histidine 0.011mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Chili Pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pumpkin
79%
Chili Pepper
Minerals Daily Need Coverage Score
11%
Pumpkin
22%
Chili Pepper

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.02g)
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?
Chili Pepper
Chili Pepper is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Chili Pepper
Chili Pepper is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chili Pepper
Chili Pepper is relatively richer in minerals
Which food is richer in vitamins?
Chili Pepper
Chili Pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Chili Pepper - 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.