Pumpkin vs. Watermelon — In-Depth Nutrition Comparison
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How are Pumpkin and Watermelon different?
- Pumpkin has more Vitamin A RAE, and Copper than Watermelon.
- Daily need coverage for Vitamin A RAE from Pumpkin is 29% higher.
- Pumpkin contains 16 times more Vitamin E than Watermelon. While Pumpkin contains 0.8mg of Vitamin E , Watermelon contains only 0.05mg.
- Pumpkin has less Sugar.
Pumpkin, cooked, boiled, drained, without salt and Watermelon, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+114.3%
Contains
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Iron
+137.5%
Contains
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Phosphorus
+172.7%
Contains
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Potassium
+105.4%
Contains
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Zinc
+130%
Contains
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Copper
+116.7%
Contains
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Manganese
+134.2%
Contains
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Magnesium
+11.1%
Contains
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Selenium
+100%
Equal in Sodium - 1
Contains
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Calcium
+114.3%
Contains
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Iron
+137.5%
Contains
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Phosphorus
+172.7%
Contains
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Potassium
+105.4%
Contains
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Zinc
+130%
Contains
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Copper
+116.7%
Contains
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Manganese
+134.2%
Contains
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Magnesium
+11.1%
Contains
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Selenium
+100%
Equal in Sodium - 1
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+911.4%
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Vitamin E
+1500%
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Vitamin B2
+271.4%
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Vitamin B3
+132%
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Folate
+200%
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Vitamin K
+700%
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Vitamin C
+72.3%
Equal in Vitamin B1 - 0.033
Equal in Vitamin B5 - 0.221
Equal in Vitamin B6 - 0.045
Contains
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Vitamin A
+911.4%
Contains
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Vitamin E
+1500%
Contains
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Vitamin B2
+271.4%
Contains
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Vitamin B3
+132%
Contains
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Folate
+200%
Contains
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Vitamin K
+700%
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Vitamin C
+72.3%
Equal in Vitamin B1 - 0.033
Equal in Vitamin B5 - 0.221
Equal in Vitamin B6 - 0.045
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18%
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Other
+158.3%
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Fats
+114.3%
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Carbs
+54.1%
Equal in Water - 91.45
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
Contains
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Protein
+18%
Contains
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Other
+158.3%
Contains
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Fats
+114.3%
Contains
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Carbs
+54.1%
Equal in Water - 91.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.8%
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Monounsaturated Fat
+311.1%
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Polyunsaturated fat
+1150%
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-56.8%
Contains
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Monounsaturated Fat
+311.1%
Contains
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Polyunsaturated fat
+1150%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.8g | 7.15g |
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| Protein | 0.72g | 0.61g |
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| Fats | 0.07g | 0.15g |
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| Carbs | 4.9g | 7.55g |
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| Calories | 20kcal | 30kcal |
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| Fructose | 3.36g |
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| Sugar | 2.08g | 6.2g |
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| Fiber | 1.1g | 0.4g |
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| Calcium | 15mg | 7mg |
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| Iron | 0.57mg | 0.24mg |
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| Magnesium | 9mg | 10mg |
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| Phosphorus | 30mg | 11mg |
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| Potassium | 230mg | 112mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.23mg | 0.1mg |
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| Copper | 0.091mg | 0.042mg |
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| Manganese | 0.089mg | 0.038mg |
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| Selenium | 0.2µg | 0.4µg |
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| Vitamin A | 5755IU | 569IU |
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| Vitamin A RAE | 288µg | 28µg |
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| Vitamin E | 0.8mg | 0.05mg |
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| Vitamin C | 4.7mg | 8.1mg |
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| Vitamin B1 | 0.031mg | 0.033mg |
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| Vitamin B2 | 0.078mg | 0.021mg |
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| Vitamin B3 | 0.413mg | 0.178mg |
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| Vitamin B5 | 0.201mg | 0.221mg |
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| Vitamin B6 | 0.044mg | 0.045mg |
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| Folate | 9µg | 3µg |
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| Vitamin K | 0.8µg | 0.1µg |
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| Tryptophan | 0.009mg | 0.007mg |
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| Threonine | 0.021mg | 0.027mg |
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| Isoleucine | 0.023mg | 0.019mg |
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| Leucine | 0.034mg | 0.018mg |
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| Lysine | 0.039mg | 0.062mg |
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| Methionine | 0.008mg | 0.006mg |
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| Phenylalanine | 0.023mg | 0.015mg |
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| Valine | 0.025mg | 0.016mg |
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| Histidine | 0.011mg | 0.006mg |
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| Saturated Fat | 0.037g | 0.016g |
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| Monounsaturated Fat | 0.009g | 0.037g |
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| Polyunsaturated fat | 0.004g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
9%
Minerals Daily Need Coverage Score
11%
6%
Comparison summary
Which food is lower in Saturated Fat?
Watermelon is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Watermelon is cheaper (difference - $0.1)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 4.12g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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.