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Pumpkin vs Vegetable - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Vegetable?

  • Pumpkin is richer in Vitamin A, Vitamin C, and Potassium, yet Vegetable is richer in Vitamin K, Fiber, and Manganese.
  • Pumpkin's daily need coverage for Vitamin A is 24% higher.
  • Pumpkin has 3 times more Vitamin C than Vegetable. Pumpkin has 9mg of Vitamin C, while Vegetable has 3.2mg.

We used Pumpkin, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin vs Vegetable 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 Potassium +101.2%
Contains more Copper +53%
Contains less Sodium -97.1%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Zinc +53.1%
Contains more Phosphorus +15.9%
Equal in Iron - 0.82
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Potassium +101.2%
Contains more Copper +53%
Contains less Sodium -97.1%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Zinc +53.1%
Contains more Phosphorus +15.9%
Equal in Iron - 0.82

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 +181.3%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +2036.4%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.12
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 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +181.3%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +2036.4%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.12

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
36
Vegetable
Mineral Summary Score
18
Pumpkin
17
Vegetable

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
17%
Vegetable
Carbohydrates
7%
Pumpkin
13%
Vegetable
Fats
0%
Pumpkin
1%
Vegetable

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 Vegetable
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Vegetable
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 Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 34mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pumpkin Vegetable Opinion
Calories 26 65 Vegetable
Protein 1 2.86 Vegetable
Fats 0.1 0.15 Vegetable
Vitamin C 9 3.2 Pumpkin
Carbs 6.5 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.82 Vegetable
Calcium 21 25 Vegetable
Potassium 340 169 Pumpkin
Magnesium 12 22 Vegetable
Sugar 2.76 3.12 Pumpkin
Fiber 0.5 4.4 Vegetable
Copper 0.127 0.083 Pumpkin
Zinc 0.32 0.49 Vegetable
Starch
Phosphorus 44 51 Vegetable
Sodium 1 35 Pumpkin
Vitamin A 8513 4277 Pumpkin
Vitamin E 1.06 0.38 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.071 Vegetable
Vitamin B2 0.11 0.12 Vegetable
Vitamin B3 0.6 0.851 Vegetable
Vitamin B5 0.298 0.151 Pumpkin
Vitamin B6 0.061 0.074 Vegetable
Vitamin B12 0 0
Vitamin K 1.1 23.5 Vegetable
Folate 16 19 Vegetable
Trans Fat 0 0
Saturated Fat 0.052 0.031 Vegetable
Monounsaturated Fat 0.013 0.01 Pumpkin
Polyunsaturated fat 0.005 0.072 Vegetable
Tryptophan 0.012 0.029 Vegetable
Threonine 0.029 0.115 Vegetable
Isoleucine 0.031 0.139 Vegetable
Leucine 0.046 0.19 Vegetable
Lysine 0.054 0.17 Vegetable
Methionine 0.011 0.034 Vegetable
Phenylalanine 0.032 0.12 Vegetable
Valine 0.035 0.149 Vegetable
Histidine 0.016 0.073 Vegetable
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.