Pumpkin vs. Russet potato — In-Depth Nutrition Comparison
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How are pumpkins and russet potatoes different?
- Pumpkins are higher in vitamin A; however, russet potatoes are richer in vitamin B6, potassium, iron, manganese, phosphorus, and vitamin B3.
- Daily need coverage for vitamin A for pumpkins is 32% higher.
- Pumpkins contain 288 times more Vitamin A than russet potatoes. While pumpkins contain 288µg of Vitamin A, russet potatoes contain only 1µg.
- Pumpkins have a lower glycemic index (52) than russet potatoes (82).
Pumpkin, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.
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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 less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +139.1% |
| Contains more IronIron | +87.7% |
| Contains more CopperCopper | +17.6% |
| Contains more ZincZinc | +52.2% |
| Contains more PhosphorusPhosphorus | +136.7% |
| Contains more ManganeseManganese | +156.2% |
| 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.
| Contains more Vitamin AVitamin A | +57450% |
| Contains more Vitamin EVitamin E | +1042.9% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin CVitamin C | +76.6% |
| Contains more Vitamin B1Vitamin B1 | +116.1% |
| Contains more Vitamin B3Vitamin B3 | +226.4% |
| Contains more Vitamin B5Vitamin B5 | +89.1% |
| Contains more Vitamin B6Vitamin B6 | +704.5% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +141.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +25.8% |
| Contains more ProteinProtein | +265.3% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +337.6% |
| Contains more OtherOther | +117.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.037 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated Fat | +200% |
| Contains less Sat. FatSaturated Fat | -13.5% |
| Contains more Poly. FatPolyunsaturated fat | +1250% |
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 |
| Calories | 20kcal | 97kcal |
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| Protein | 0.72g | 2.63g |
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| Fats | 0.07g | 0.13g |
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| Vitamin C | 4.7mg | 8.3mg |
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| Net carbs | 3.8g | 19.14g |
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| Carbs | 4.9g | 21.44g |
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| Magnesium | 9mg | 30mg |
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| Calcium | 15mg | 18mg |
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| Potassium | 230mg | 550mg |
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| Iron | 0.57mg | 1.07mg |
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| Sugar | 2.08g | 1.08g |
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| Fiber | 1.1g | 2.3g |
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| Copper | 0.091mg | 0.107mg |
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| Zinc | 0.23mg | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 30mg | 71mg |
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| Sodium | 1mg | 14mg |
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| Vitamin A | 5755IU | 10IU |
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| Vitamin A | 288µg | 1µg |
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| Vitamin E | 0.8mg | 0.07mg |
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| Manganese | 0.089mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin B1 | 0.031mg | 0.067mg |
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| Vitamin B2 | 0.078mg | 0.048mg |
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| Vitamin B3 | 0.413mg | 1.348mg |
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| Vitamin B5 | 0.201mg | 0.38mg |
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| Vitamin B6 | 0.044mg | 0.354mg |
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| Vitamin K | 0.8µg | 2µg |
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| Folate | 9µg | 26µg |
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| Choline | 6.2mg | 15mg |
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| Saturated Fat | 0.037g | 0.032g |
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| Monounsaturated Fat | 0.009g | 0.003g |
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| Polyunsaturated fat | 0.004g | 0.054g |
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| Tryptophan | 0.009mg | 0.027mg |
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| Threonine | 0.021mg | 0.086mg |
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| Isoleucine | 0.023mg | 0.085mg |
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| Leucine | 0.034mg | 0.125mg |
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| Lysine | 0.039mg | 0.137mg |
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| Methionine | 0.008mg | 0.041mg |
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| Phenylalanine | 0.023mg | 0.104mg |
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| Valine | 0.025mg | 0.131mg |
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| Histidine | 0.011mg | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
34%
17%
Minerals Daily Need Coverage Score
11%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)