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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 RAE, Copper, Vitamin B2, and Iron, while Tomato has more Vitamin K, and Vitamin C.
  • Pumpkin's daily need coverage for Vitamin A RAE 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 Calcium +110%
Contains more Iron +196.3%
Contains more Phosphorus +83.3%
Contains more Potassium +43.5%
Contains less Sodium -80%
Contains more Zinc +88.2%
Contains more Copper +115.3%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +110%
Contains more Iron +196.3%
Contains more Phosphorus +83.3%
Contains more Potassium +43.5%
Contains less Sodium -80%
Contains more Zinc +88.2%
Contains more Copper +115.3%
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 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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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

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

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato Opinion
Net carbs 6g 2.69g Pumpkin
Protein 1g 0.88g Pumpkin
Fats 0.1g 0.2g Tomato
Carbs 6.5g 3.89g Pumpkin
Calories 26kcal 18kcal Pumpkin
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 2.76g 2.63g Tomato
Fiber 0.5g 1.2g Tomato
Calcium 21mg 10mg Pumpkin
Iron 0.8mg 0.27mg Pumpkin
Magnesium 12mg 11mg Pumpkin
Phosphorus 44mg 24mg Pumpkin
Potassium 340mg 237mg Pumpkin
Sodium 1mg 5mg Pumpkin
Zinc 0.32mg 0.17mg Pumpkin
Copper 0.127mg 0.059mg Pumpkin
Vitamin A 8513IU 833IU Pumpkin
Vitamin E 1.06mg 0.54mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 13.7mg Tomato
Vitamin B1 0.05mg 0.037mg Pumpkin
Vitamin B2 0.11mg 0.019mg Pumpkin
Vitamin B3 0.6mg 0.594mg Pumpkin
Vitamin B5 0.298mg 0.089mg Pumpkin
Vitamin B6 0.061mg 0.08mg Tomato
Folate 16µg 15µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 7.9µg Tomato
Tryptophan 0.012mg 0.006mg Pumpkin
Threonine 0.029mg 0.027mg Pumpkin
Isoleucine 0.031mg 0.018mg Pumpkin
Leucine 0.046mg 0.025mg Pumpkin
Lysine 0.054mg 0.027mg Pumpkin
Methionine 0.011mg 0.006mg Pumpkin
Phenylalanine 0.032mg 0.027mg Pumpkin
Valine 0.035mg 0.018mg Pumpkin
Histidine 0.016mg 0.014mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.028g Tomato
Monounsaturated Fat 0.013g 0.031g Tomato
Polyunsaturated fat 0.005g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Tomato
Low Fats diet ok
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
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

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 - 41)
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)

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.