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Pumpkin vs Tomato - In-Depth Nutrition Comparison

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Differences between Pumpkin and Tomato

  • Pumpkin has more Vitamin A, Copper, Vitamin B2, and Iron, while Tomato has more Vitamin K, and Vitamin C.
  • Pumpkin's daily need coverage for Vitamin A is 43% higher.
  • Tomato contains 6 times less Vitamin B2 than Pumpkin. Pumpkin contains 0.11mg of Vitamin B2, while Tomato contains 0.019mg.

The food types used in this comparison are Pumpkin, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Pumpkin vs Tomato 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
:
0
Tomato
Contains more Iron +196.3%
Contains more Calcium +110%
Contains more Potassium +43.5%
Contains more Copper +115.3%
Contains more Zinc +88.2%
Contains more Phosphorus +83.3%
Contains less Sodium -80%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +196.3%
Contains more Calcium +110%
Contains more Potassium +43.5%
Contains more Copper +115.3%
Contains more Zinc +88.2%
Contains more Phosphorus +83.3%
Contains less Sodium -80%
Equal in Magnesium - 11

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
:
3
Tomato
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Equal in Vitamin B3 - 0.594
Equal in Folate - 15
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Equal in Vitamin B3 - 0.594
Equal in Folate - 15

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
16
Tomato
Mineral Summary Score
18
Pumpkin
10
Tomato

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
5%
Tomato
Carbohydrates
7%
Pumpkin
4%
Tomato
Fats
0%
Pumpkin
1%
Tomato

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 Tomato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals 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 Tomato
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 is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
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 Tomato Opinion
Calories 26 18 Pumpkin
Protein 1 0.88 Pumpkin
Fats 0.1 0.2 Tomato
Vitamin C 9 13.7 Tomato
Carbs 6.5 3.89 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.27 Pumpkin
Calcium 21 10 Pumpkin
Potassium 340 237 Pumpkin
Magnesium 12 11 Pumpkin
Sugar 2.76 2.63 Tomato
Fiber 0.5 1.2 Tomato
Copper 0.127 0.059 Pumpkin
Zinc 0.32 0.17 Pumpkin
Starch 0 Tomato
Phosphorus 44 24 Pumpkin
Sodium 1 5 Pumpkin
Vitamin A 8513 833 Pumpkin
Vitamin E 1.06 0.54 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.037 Pumpkin
Vitamin B2 0.11 0.019 Pumpkin
Vitamin B3 0.6 0.594 Pumpkin
Vitamin B5 0.298 0.089 Pumpkin
Vitamin B6 0.061 0.08 Tomato
Vitamin B12 0 0
Vitamin K 1.1 7.9 Tomato
Folate 16 15 Pumpkin
Trans Fat 0 0
Saturated Fat 0.052 0.028 Tomato
Monounsaturated Fat 0.013 0.031 Tomato
Polyunsaturated fat 0.005 0.083 Tomato
Tryptophan 0.012 0.006 Pumpkin
Threonine 0.029 0.027 Pumpkin
Isoleucine 0.031 0.018 Pumpkin
Leucine 0.046 0.025 Pumpkin
Lysine 0.054 0.027 Pumpkin
Methionine 0.011 0.006 Pumpkin
Phenylalanine 0.032 0.027 Pumpkin
Valine 0.035 0.018 Pumpkin
Histidine 0.016 0.014 Pumpkin
Fructose 1.37 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.