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Pumpkin vs Shallot - In-Depth Nutrition Comparison

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How are Pumpkin and Shallot different?

  • Pumpkin is higher in Vitamin A RAE, Vitamin B2, and Vitamin E , however Shallot is richer in Vitamin B6, Fiber, and Manganese.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 47% higher.
  • Pumpkin contains 27 times more Vitamin E than Shallot. While Pumpkin contains 1.06mg of Vitamin E , Shallot contains only 0.04mg.
  • Pumpkin has less Sugar.

Pumpkin, raw and Shallots, raw are the varieties used in this article.

Infographic

Pumpkin vs Shallot 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 less Sodium -91.7%
Contains more Copper +44.3%
Contains more Calcium +76.2%
Contains more Iron +50%
Contains more Magnesium +75%
Contains more Phosphorus +36.4%
Contains more Zinc +25%
Equal in Potassium - 334
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains less Sodium -91.7%
Contains more Copper +44.3%
Contains more Calcium +76.2%
Contains more Iron +50%
Contains more Magnesium +75%
Contains more Phosphorus +36.4%
Contains more Zinc +25%
Equal in Potassium - 334

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 +212725%
Contains more Vitamin E +2550%
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +200%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +465.6%
Contains more Folate +112.5%
Equal in Vitamin B5 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +212725%
Contains more Vitamin E +2550%
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +200%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +465.6%
Contains more Folate +112.5%
Equal in Vitamin B5 - 0.29

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 Shallot
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Shallot Opinion
Net carbs 6g 13.6g Shallot
Protein 1g 2.5g Shallot
Fats 0.1g 0.1g
Carbs 6.5g 16.8g Shallot
Calories 26kcal 72kcal Shallot
Starch g g
Fructose g g
Sugar 2.76g 7.87g Pumpkin
Fiber 0.5g 3.2g Shallot
Calcium 21mg 37mg Shallot
Iron 0.8mg 1.2mg Shallot
Magnesium 12mg 21mg Shallot
Phosphorus 44mg 60mg Shallot
Potassium 340mg 334mg Pumpkin
Sodium 1mg 12mg Pumpkin
Zinc 0.32mg 0.4mg Shallot
Copper 0.127mg 0.088mg Pumpkin
Vitamin A 8513IU 4IU Pumpkin
Vitamin E 1.06mg 0.04mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 8mg Pumpkin
Vitamin B1 0.05mg 0.06mg Shallot
Vitamin B2 0.11mg 0.02mg Pumpkin
Vitamin B3 0.6mg 0.2mg Pumpkin
Vitamin B5 0.298mg 0.29mg Pumpkin
Vitamin B6 0.061mg 0.345mg Shallot
Folate 16µg 34µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.8µg Pumpkin
Tryptophan 0.012mg 0.028mg Shallot
Threonine 0.029mg 0.098mg Shallot
Isoleucine 0.031mg 0.106mg Shallot
Leucine 0.046mg 0.149mg Shallot
Lysine 0.054mg 0.125mg Shallot
Methionine 0.011mg 0.027mg Shallot
Phenylalanine 0.032mg 0.081mg Shallot
Valine 0.035mg 0.11mg Shallot
Histidine 0.016mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.017g Shallot
Monounsaturated Fat 0.013g 0.014g Shallot
Polyunsaturated fat 0.005g 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Shallot
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
Shallot
Mineral Summary Score
18
Pumpkin
21
Shallot

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
15%
Shallot
Carbohydrates
7%
Pumpkin
17%
Shallot
Fats
0%
Pumpkin
0%
Shallot

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 5.11g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.