Pumpkin vs. Rutabagas — In-Depth Nutrition Comparison
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How are pumpkins and rutabagas different?
- Pumpkins are richer in vitamin A and copper, while rutabagas are higher in vitamin C.
- Pumpkins cover your daily need for vitamin A, 115% more than rutabagas.
- Pumpkins contain 3 times more copper than rutabagas. Pumpkins contain 0.091mg of copper, while rutabagas contain 0.032mg.
- Rutabagas have a higher glycemic index (72) than pumpkins (52).
Pumpkin, cooked, boiled, drained, without salt and Rutabagas, raw types were 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 more IronIron | +29.5% |
| Contains more CopperCopper | +184.4% |
| Contains less SodiumSodium | -91.7% |
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +186.7% |
| Contains more PotassiumPotassium | +32.6% |
| Contains more PhosphorusPhosphorus | +76.7% |
| Contains more ManganeseManganese | +47.2% |
| Contains more SeleniumSelenium | +250% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin CVitamin C | +431.9% |
| Contains more Vitamin B1Vitamin B1 | +190.3% |
| Contains more Vitamin B3Vitamin B3 | +69.5% |
| Contains more Vitamin B6Vitamin B6 | +127.3% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +127.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 288µg | 0µg | 32% |
| Vitamin C | 4.7mg | 25mg | 23% |
| Copper | 0.091mg | 0.032mg | 7% |
| Vitamin B1 | 0.031mg | 0.09mg | 5% |
| Fiber | 1.1g | 2.3g | 5% |
| Vitamin B6 | 0.044mg | 0.1mg | 4% |
| Phosphorus | 30mg | 53mg | 3% |
| Folate | 9µg | 21µg | 3% |
| Magnesium | 9mg | 20mg | 3% |
| Calcium | 15mg | 43mg | 3% |
| Vitamin B2 | 0.078mg | 0.04mg | 3% |
| Vitamin E | 0.8mg | 0.3mg | 3% |
| Vitamin B3 | 0.413mg | 0.7mg | 2% |
| Manganese | 0.089mg | 0.131mg | 2% |
| Fructose | 1.61g | 2% | |
| Potassium | 230mg | 305mg | 2% |
| Iron | 0.57mg | 0.44mg | 2% |
| Calories | 20kcal | 37kcal | 1% |
| Polyunsaturated fat | 0.004g | 0.088g | 1% |
| Vitamin B5 | 0.201mg | 0.16mg | 1% |
| Carbs | 4.9g | 8.62g | 1% |
| Choline | 6.2mg | 14.1mg | 1% |
| Protein | 0.72g | 1.08g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Fats | 0.07g | 0.16g | 0% |
| Net carbs | 3.8g | 6.32g | N/A |
| Sugar | 2.08g | 4.46g | N/A |
| Zinc | 0.23mg | 0.24mg | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 1mg | 12mg | 0% |
| Vitamin K | 0.8µg | 0.3µg | 0% |
| Saturated fat | 0.037g | 0.027g | 0% |
| Monounsaturated fat | 0.009g | 0.025g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +128.6% |
| Contains more CarbsCarbs | +75.9% |
| Contains more OtherOther | +14.5% |
~equal in
Water
~89.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +177.8% |
| Contains more Poly. FatPolyunsaturated fat | +2100% |
