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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 11 times more vitamin E than russet potatoes. While pumpkins contain 0.8mg of vitamin E, russet potatoes contain only 0.07mg.
  • 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.

Infographic

Pumpkin vs Russet potato 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.
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +28700%
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
~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
3% 21% 74%
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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
36% 3% 61%
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.
Pumpkin Russet potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Russet potato DV% diff.
Vitamin A 288µg 1µg 32%
Vitamin B6 0.044mg 0.354mg 24%
Potassium 230mg 550mg 9%
Starch 17.45g 7%
Vitamin B3 0.413mg 1.348mg 6%
Phosphorus 30mg 71mg 6%
Carbs 4.9g 21.44g 6%
Manganese 0.089mg 0.228mg 6%
Iron 0.57mg 1.07mg 6%
Fiber 1.1g 2.3g 5%
Vitamin E 0.8mg 0.07mg 5%
Magnesium 9mg 30mg 5%
Vitamin B5 0.201mg 0.38mg 4%
Protein 0.72g 2.63g 4%
Vitamin C 4.7mg 8.3mg 4%
Folate 9µg 26µg 4%
Calories 20kcal 97kcal 4%
Vitamin B1 0.031mg 0.067mg 3%
Copper 0.091mg 0.107mg 2%
Vitamin B2 0.078mg 0.048mg 2%
Choline 6.2mg 15mg 2%
Sodium 1mg 14mg 1%
Zinc 0.23mg 0.35mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin K 0.8µg 2µg 1%
Fats 0.07g 0.13g 0%
Net carbs 3.8g 19.14g N/A
Calcium 15mg 18mg 0%
Sugar 2.08g 1.08g N/A
Saturated fat 0.037g 0.032g 0%
Monounsaturated fat 0.009g 0.003g 0%
Polyunsaturated fat 0.004g 0.054g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.021mg 0.086mg 0%
Isoleucine 0.023mg 0.085mg 0%
Leucine 0.034mg 0.125mg 0%
Lysine 0.039mg 0.137mg 0%
Methionine 0.008mg 0.041mg 0%
Phenylalanine 0.023mg 0.104mg 0%
Valine 0.025mg 0.131mg 0%
Histidine 0.011mg 0.044mg 0%
Fructose 0.32g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Russet potato
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
17%
Russet potato
Minerals Daily Need Coverage Score
11%
Pumpkin
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated fat?
Russet potato
Russet potato is lower in Saturated fat (difference - 0.005g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 30)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.