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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 B2, and Vitamin E , however Shallot is richer in Vitamin A, Vitamin B6, Fiber, and Manganese.
  • Daily need coverage for Vitamin A 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 more Copper +44.3%
Contains less Sodium -91.7%
Contains more Iron +50%
Contains more Calcium +76.2%
Contains more Magnesium +75%
Contains more Zinc +25%
Contains more Phosphorus +36.4%
Equal in Potassium - 334
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Contains more Copper +44.3%
Contains less Sodium -91.7%
Contains more Iron +50%
Contains more Calcium +76.2%
Contains more Magnesium +75%
Contains more Zinc +25%
Contains more Phosphorus +36.4%
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 C +12.5%
Contains more Vitamin A +212725%
Contains more Vitamin E +2550%
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 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 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Contains more Vitamin C +12.5%
Contains more Vitamin A +212725%
Contains more Vitamin E +2550%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Pumpkin Shallot Opinion
Calories 26 72 Shallot
Protein 1 2.5 Shallot
Fats 0.1 0.1
Vitamin C 9 8 Pumpkin
Net carbs 6 13.600000381469727 Shallot
Carbs 6.5 16.8 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.2 Shallot
Calcium 21 37 Shallot
Potassium 340 334 Pumpkin
Magnesium 12 21 Shallot
Sugar 2.76 7.87 Pumpkin
Fiber 0.5 3.2 Shallot
Copper 0.127 0.088 Pumpkin
Zinc 0.32 0.4 Shallot
Starch
Phosphorus 44 60 Shallot
Sodium 1 12 Pumpkin
Vitamin A 8513 4 Pumpkin
Vitamin E 1.06 0.04 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.06 Shallot
Vitamin B2 0.11 0.02 Pumpkin
Vitamin B3 0.6 0.2 Pumpkin
Vitamin B5 0.298 0.29 Pumpkin
Vitamin B6 0.061 0.345 Shallot
Vitamin B12 0 0
Vitamin K 1.1 0.8 Pumpkin
Folate 16 34 Shallot
Trans Fat 0 0
Saturated Fat 0.052 0.017 Shallot
Monounsaturated Fat 0.013 0.014 Shallot
Polyunsaturated fat 0.005 0.039 Shallot
Tryptophan 0.012 0.028 Shallot
Threonine 0.029 0.098 Shallot
Isoleucine 0.031 0.106 Shallot
Leucine 0.046 0.149 Shallot
Lysine 0.054 0.125 Shallot
Methionine 0.011 0.027 Shallot
Phenylalanine 0.032 0.081 Shallot
Valine 0.035 0.11 Shallot
Histidine 0.016 0.043 Shallot
Fructose

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.