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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 Sugar 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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Pumpkin Rutabagas Opinion
Calories 26kcal 37kcal Rutabagas
Protein 1g 1.08g Rutabagas
Fats 0.1g 0.16g Rutabagas
Vitamin C 9mg 25mg Rutabagas
Net carbs 6g 6.32g Rutabagas
Carbs 6.5g 8.62g Rutabagas
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.44mg Pumpkin
Calcium 21mg 43mg Rutabagas
Potassium 340mg 305mg Pumpkin
Magnesium 12mg 20mg Rutabagas
Sugar 2.76g 4.46g Pumpkin
Fiber 0.5g 2.3g Rutabagas
Copper 0.127mg 0.032mg Pumpkin
Zinc 0.32mg 0.24mg Pumpkin
Starch g 0.4g Rutabagas
Phosphorus 44mg 53mg Rutabagas
Sodium 1mg 12mg Pumpkin
Vitamin A 8513IU 2IU Pumpkin
Vitamin E 1.06mg 0.3mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.09mg Rutabagas
Vitamin B2 0.11mg 0.04mg Pumpkin
Vitamin B3 0.6mg 0.7mg Rutabagas
Vitamin B5 0.298mg 0.16mg Pumpkin
Vitamin B6 0.061mg 0.1mg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.3µg Pumpkin
Folate 16µg 21µg Rutabagas
Trans Fat 0g 0g
Saturated Fat 0.052g 0.027g Rutabagas
Monounsaturated Fat 0.013g 0.025g Rutabagas
Polyunsaturated fat 0.005g 0.088g Rutabagas
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Fructose g 1.61g Rutabagas

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
6%
Pumpkin
6%
Rutabagas
Carbohydrates
7%
Pumpkin
9%
Rutabagas
Fats
0%
Pumpkin
1%
Rutabagas

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.