Pumpkin vs. Red potato — In-Depth Nutrition Comparison
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Differences between Pumpkin and Red potato
- Pumpkin has more Vitamin A RAE, while Red potato has more Vitamin B6, Potassium, Copper, Vitamin C, Vitamin B3, and Phosphorus.
- Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
- Red potato contains 10 times less Vitamin E than Pumpkin. Pumpkin contains 0.8mg of Vitamin E , while Red potato contains 0.08mg.
The food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Potatoes, red, flesh and skin, baked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+66.7%
Contains
less
Sodium
-91.7%
Contains
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Iron
+22.8%
Contains
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Magnesium
+211.1%
Contains
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Phosphorus
+140%
Contains
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Potassium
+137%
Contains
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Zinc
+73.9%
Contains
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Copper
+91.2%
Contains
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Manganese
+94.4%
Contains
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Calcium
+66.7%
Contains
less
Sodium
-91.7%
Contains
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Iron
+22.8%
Contains
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Magnesium
+211.1%
Contains
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Phosphorus
+140%
Contains
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Potassium
+137%
Contains
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Zinc
+73.9%
Contains
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Copper
+91.2%
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Manganese
+94.4%
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.
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Contains
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Vitamin A
+57450%
Contains
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Vitamin E
+900%
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Vitamin B2
+56%
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Vitamin C
+168.1%
Contains
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Vitamin B1
+132.3%
Contains
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Vitamin B3
+286.2%
Contains
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Vitamin B5
+69.7%
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Vitamin B6
+381.8%
Contains
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Folate
+200%
Contains
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Vitamin K
+250%
Contains
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Vitamin A
+57450%
Contains
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Vitamin E
+900%
Contains
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Vitamin B2
+56%
Contains
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Vitamin C
+168.1%
Contains
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Vitamin B1
+132.3%
Contains
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Vitamin B3
+286.2%
Contains
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Vitamin B5
+69.7%
Contains
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Vitamin B6
+381.8%
Contains
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Folate
+200%
Contains
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Vitamin K
+250%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+22.2%
Contains
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Protein
+219.4%
Contains
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Fats
+114.3%
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Carbs
+299.8%
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Other
+108.1%
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
Contains
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Water
+22.2%
Contains
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Protein
+219.4%
Contains
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Fats
+114.3%
Contains
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Carbs
+299.8%
Contains
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Other
+108.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+350%
Contains
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Saturated Fat
-29.7%
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Polyunsaturated fat
+975%
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Contains
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Monounsaturated Fat
+350%
Contains
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Saturated Fat
-29.7%
Contains
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Polyunsaturated fat
+975%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.8g | 17.79g |
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| Protein | 0.72g | 2.3g |
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| Fats | 0.07g | 0.15g |
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| Carbs | 4.9g | 19.59g |
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| Calories | 20kcal | 89kcal |
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| Starch | 15.15g |
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| Fructose | 0.44g |
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| Sugar | 2.08g | 1.43g |
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| Fiber | 1.1g | 1.8g |
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| Calcium | 15mg | 9mg |
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| Iron | 0.57mg | 0.7mg |
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| Magnesium | 9mg | 28mg |
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| Phosphorus | 30mg | 72mg |
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| Potassium | 230mg | 545mg |
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| Sodium | 1mg | 12mg |
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| Zinc | 0.23mg | 0.4mg |
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| Copper | 0.091mg | 0.174mg |
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| Manganese | 0.089mg | 0.173mg |
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| Selenium | 0.2µg |
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| Vitamin A | 5755IU | 10IU |
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| Vitamin A RAE | 288µg | 1µg |
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| Vitamin E | 0.8mg | 0.08mg |
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| Vitamin C | 4.7mg | 12.6mg |
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| Vitamin B1 | 0.031mg | 0.072mg |
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| Vitamin B2 | 0.078mg | 0.05mg |
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| Vitamin B3 | 0.413mg | 1.595mg |
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| Vitamin B5 | 0.201mg | 0.341mg |
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| Vitamin B6 | 0.044mg | 0.212mg |
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| Folate | 9µg | 27µg |
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| Vitamin K | 0.8µg | 2.8µg |
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| Tryptophan | 0.009mg | 0.023mg |
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| Threonine | 0.021mg | 0.075mg |
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| Isoleucine | 0.023mg | 0.074mg |
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| Leucine | 0.034mg | 0.109mg |
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| Lysine | 0.039mg | 0.12mg |
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| Methionine | 0.008mg | 0.035mg |
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| Phenylalanine | 0.023mg | 0.091mg |
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| Valine | 0.025mg | 0.115mg |
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| Histidine | 0.011mg | 0.039mg |
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| Saturated Fat | 0.037g | 0.026g |
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| Monounsaturated Fat | 0.009g | 0.002g |
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| Polyunsaturated fat | 0.004g | 0.043g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
17%
Minerals Daily Need Coverage Score
11%
22%
Comparison summary
Which food is lower in Sugar?
Red potato is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated Fat?
Red potato is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Red potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Red potato is relatively richer in minerals
Which food is richer in vitamins?
Red potato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)