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Pumpkin vs Spinach - In-Depth Nutrition Comparison

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Pumpkin vs Spinach 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 -98.7%
Contains more Iron +238.8%
Contains more Calcium +371.4%
Contains more Potassium +64.1%
Contains more Magnesium +558.3%
Contains more Zinc +65.6%
Contains more Phosphorus +11.4%
Equal in Copper - 0.13
Contains less Sodium -98.7%
Contains more Iron +238.8%
Contains more Calcium +371.4%
Contains more Potassium +64.1%
Contains more Magnesium +558.3%
Contains more Zinc +65.6%
Contains more Phosphorus +11.4%
Equal in Copper - 0.13

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 B5 +358.5%
Contains more Vitamin C +212.2%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +43800%
Contains more Vitamin B5 +358.5%
Contains more Vitamin C +212.2%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +43800%

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
53
Pumpkin
220
Spinach
Mineral Summary Score
12
Pumpkin
30
Spinach

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
17%
Spinach
Carbohydrates
7%
Pumpkin
4%
Spinach
Fats
0%
Pumpkin
2%
Spinach

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 Spinach
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Spinach
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 contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 2.34g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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 Spinach Opinion
Calories 26 23 Pumpkin
Protein 1 2.86 Spinach
Fats 0.1 0.39 Spinach
Vitamin C 9 28.1 Spinach
Carbs 6.5 3.63 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.71 Spinach
Calcium 21 99 Spinach
Potassium 340 558 Spinach
Magnesium 12 79 Spinach
Sugars 2.76 0.42 Pumpkin
Fiber 0.5 2.2 Spinach
Copper 0.127 0.13 Spinach
Zinc 0.32 0.53 Spinach
Starch
Phosphorus 44 49 Spinach
Sodium 1 79 Pumpkin
Vitamin A 8513 9377 Spinach
Vitamin E 1.06 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.05 0.078 Spinach
Vitamin B2 0.11 0.189 Spinach
Vitamin B3 0.6 0.724 Spinach
Vitamin B5 0.298 0.065 Pumpkin
Vitamin B6 0.061 0.195 Spinach
Vitamin B12 0 0
Vitamin K 1.1 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.063 Pumpkin
Monounsaturated Fat 0.013 0.01 Pumpkin
Polyunsaturated fat 0.005 0.165 Spinach
Tryptophan 0.012 0.039 Spinach
Threonine 0.029 0.122 Spinach
Isoleucine 0.031 0.147 Spinach
Leucine 0.046 0.223 Spinach
Lysine 0.054 0.174 Spinach
Methionine 0.011 0.053 Spinach
Phenylalanine 0.032 0.129 Spinach
Valine 0.035 0.161 Spinach
Histidine 0.016 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.