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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 RAE, Vitamin C, and Potassium, yet Vegetable is richer in Vitamin K, Fiber, and Manganese.
  • Pumpkin's daily need coverage for Vitamin A RAE 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 less Sodium -97.1%
Contains more Copper +53%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Equal in Iron - 0.82
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
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 A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
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 Folate +18.8%
Contains more Vitamin K +2036.4%
Equal in Vitamin B2 - 0.12
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 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
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 Folate +18.8%
Contains more Vitamin K +2036.4%
Equal in Vitamin B2 - 0.12

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

All nutrients comparison - raw data values

Nutrient Pumpkin Vegetable Opinion
Net carbs 6g 8.69g Vegetable
Protein 1g 2.86g Vegetable
Fats 0.1g 0.15g Vegetable
Carbs 6.5g 13.09g Vegetable
Calories 26kcal 65kcal Vegetable
Starch g g
Fructose g g
Sugar 2.76g 3.12g Pumpkin
Fiber 0.5g 4.4g Vegetable
Calcium 21mg 25mg Vegetable
Iron 0.8mg 0.82mg Vegetable
Magnesium 12mg 22mg Vegetable
Phosphorus 44mg 51mg Vegetable
Potassium 340mg 169mg Pumpkin
Sodium 1mg 35mg Pumpkin
Zinc 0.32mg 0.49mg Vegetable
Copper 0.127mg 0.083mg Pumpkin
Vitamin A 8513IU 4277IU Pumpkin
Vitamin E 1.06mg 0.38mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 3.2mg Pumpkin
Vitamin B1 0.05mg 0.071mg Vegetable
Vitamin B2 0.11mg 0.12mg Vegetable
Vitamin B3 0.6mg 0.851mg Vegetable
Vitamin B5 0.298mg 0.151mg Pumpkin
Vitamin B6 0.061mg 0.074mg Vegetable
Folate 16µg 19µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 23.5µg Vegetable
Tryptophan 0.012mg 0.029mg Vegetable
Threonine 0.029mg 0.115mg Vegetable
Isoleucine 0.031mg 0.139mg Vegetable
Leucine 0.046mg 0.19mg Vegetable
Lysine 0.054mg 0.17mg Vegetable
Methionine 0.011mg 0.034mg Vegetable
Phenylalanine 0.032mg 0.12mg Vegetable
Valine 0.035mg 0.149mg Vegetable
Histidine 0.016mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.031g Vegetable
Monounsaturated Fat 0.013g 0.01g Pumpkin
Polyunsaturated fat 0.005g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Vegetable
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
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

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
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 lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 2)
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.

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.