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Pumpkin vs Jalapeño - In-Depth Nutrition Comparison

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Differences between Pumpkin and Jalapeño

  • Pumpkin has more Vitamin A RAE, Copper, and Iron, while Jalapeño has more Vitamin C, Vitamin B6, Vitamin E , Vitamin K, and Fiber.
  • Jalapeño's daily need coverage for Vitamin C is 122% higher.
  • Jalapeño contains 8 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Jalapeño contains 54µg.

The food types used in this comparison are Pumpkin, raw and Peppers, jalapeno, raw.

Infographic

Pumpkin vs Jalapeño 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +75%
Contains more Iron +220%
Contains more Phosphorus +69.2%
Contains more Potassium +37.1%
Contains less Sodium -66.7%
Contains more Zinc +128.6%
Contains more Copper +176.1%
Contains more Magnesium +25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Contains more Calcium +75%
Contains more Iron +220%
Contains more Phosphorus +69.2%
Contains more Potassium +37.1%
Contains less Sodium -66.7%
Contains more Zinc +128.6%
Contains more Copper +176.1%
Contains more Magnesium +25%

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 +689.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +57.1%
Contains more Vitamin E +237.7%
Contains more Vitamin C +1217.8%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B6 +586.9%
Contains more Folate +68.8%
Contains more Vitamin K +1581.8%
Equal in Vitamin B5 - 0.315
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin A +689.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +57.1%
Contains more Vitamin E +237.7%
Contains more Vitamin C +1217.8%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B6 +586.9%
Contains more Folate +68.8%
Contains more Vitamin K +1581.8%
Equal in Vitamin B5 - 0.315

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

All nutrients comparison - raw data values

Nutrient Pumpkin Jalapeño Opinion
Net carbs 6g 3.7g Pumpkin
Protein 1g 0.91g Pumpkin
Fats 0.1g 0.37g Jalapeño
Carbs 6.5g 6.5g
Calories 26kcal 29kcal Jalapeño
Starch g g
Fructose g 2.63g Jalapeño
Sugar 2.76g 4.12g Pumpkin
Fiber 0.5g 2.8g Jalapeño
Calcium 21mg 12mg Pumpkin
Iron 0.8mg 0.25mg Pumpkin
Magnesium 12mg 15mg Jalapeño
Phosphorus 44mg 26mg Pumpkin
Potassium 340mg 248mg Pumpkin
Sodium 1mg 3mg Pumpkin
Zinc 0.32mg 0.14mg Pumpkin
Copper 0.127mg 0.046mg Pumpkin
Vitamin A 8513IU 1078IU Pumpkin
Vitamin E 1.06mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 118.6mg Jalapeño
Vitamin B1 0.05mg 0.04mg Pumpkin
Vitamin B2 0.11mg 0.07mg Pumpkin
Vitamin B3 0.6mg 1.28mg Jalapeño
Vitamin B5 0.298mg 0.315mg Jalapeño
Vitamin B6 0.061mg 0.419mg Jalapeño
Folate 16µg 27µg Jalapeño
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 18.5µg Jalapeño
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.092g Pumpkin
Monounsaturated Fat 0.013g 0.029g Jalapeño
Polyunsaturated fat 0.005g 0.112g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Jalapeño
Low Fats diet ok
Low Carbs diet Equal
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
64
Jalapeño
Mineral Summary Score
18
Pumpkin
10
Jalapeño

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
5%
Jalapeño
Carbohydrates
7%
Pumpkin
7%
Jalapeño
Fats
0%
Pumpkin
2%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Jalapeño
Jalapeño 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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.