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Pumpkin vs Rutabagas - In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Rutabagas?

  • Pumpkin is higher in Copper, Vitamin B2 and Vitamin E , yet Rutabagas are higher in Vitamin A, Vitamin C and Fiber.
  • Pumpkin's daily need coverage for Vitamin A is 47% more.
  • Pumpkin has 4 times more Copper than Rutabagas. While Pumpkin has 0.127mg of Copper, Rutabagas have only 0.032mg.
  • The amount of Sugars in Pumpkin is lower.

We used Pumpkin, raw and Rutabagas, raw types in this article.

Infographic

Pumpkin vs Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +81.8%
Contains more Potassium +11.5%
Contains more Copper +296.9%
Contains more Zinc +33.3%
Contains less Sodium -91.7%
Contains more Calcium +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +20.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Iron +81.8%
Contains more Potassium +11.5%
Contains more Copper +296.9%
Contains more Zinc +33.3%
Contains less Sodium -91.7%
Contains more Calcium +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +20.5%

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 +425550%
Contains more Vitamin E +253.3%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +86.3%
Contains more Vitamin K +266.7%
Contains more Vitamin C +177.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +63.9%
Contains more Folate +31.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin A +425550%
Contains more Vitamin E +253.3%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +86.3%
Contains more Vitamin K +266.7%
Contains more Vitamin C +177.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +63.9%
Contains more Folate +31.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Pumpkin
15
Rutabagas
Mineral Summary Score
18
Pumpkin
14
Rutabagas

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 the food
Protein
6%
Pumpkin
6%
Rutabagas
Carbohydrates
7%
Pumpkin
9%
Rutabagas
Fats
0%
Pumpkin
1%
Rutabagas

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Rutabagas
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 1.7g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 8)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Rutabagas Opinion
Calories 26 37 Rutabagas
Protein 1 1.08 Rutabagas
Fats 0.1 0.16 Rutabagas
Vitamin C 9 25 Rutabagas
Carbs 6.5 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.44 Pumpkin
Calcium 21 43 Rutabagas
Potassium 340 305 Pumpkin
Magnesium 12 20 Rutabagas
Sugars 2.76 4.46 Pumpkin
Fiber 0.5 2.3 Rutabagas
Copper 0.127 0.032 Pumpkin
Zinc 0.32 0.24 Pumpkin
Starch 0.4 Rutabagas
Phosphorus 44 53 Rutabagas
Sodium 1 12 Pumpkin
Vitamin A 8513 2 Pumpkin
Vitamin E 1.06 0.3 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.09 Rutabagas
Vitamin B2 0.11 0.04 Pumpkin
Vitamin B3 0.6 0.7 Rutabagas
Vitamin B5 0.298 0.16 Pumpkin
Vitamin B6 0.061 0.1 Rutabagas
Vitamin B12 0 0
Vitamin K 1.1 0.3 Pumpkin
Folate 16 21 Rutabagas
Trans Fat 0 0
Saturated Fat 0.052 0.027 Rutabagas
Monounsaturated Fat 0.013 0.025 Rutabagas
Polyunsaturated fat 0.005 0.088 Rutabagas
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose 1.61 Rutabagas

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.