Quinoa vs. Pumpkin — In-Depth Nutrition Comparison
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How are quinoa and pumpkin different?
- Quinoa is higher in manganese, phosphorus, magnesium, fiber, iron, copper, zinc, and folate; however, pumpkin is richer in vitamin A and vitamin C.
- Daily need coverage for vitamin A for pumpkin is 170% higher.
- Quinoa contains 6 times more fiber than pumpkin. While quinoa contains 2.8g of fiber, pumpkin contains only 0.5g.
Quinoa, cooked and Pumpkin, 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 more MagnesiumMagnesium | +433.3% |
| Contains more IronIron | +86.3% |
| Contains more CopperCopper | +51.2% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more ManganeseManganese | +404.8% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more CalciumCalcium | +23.5% |
| Contains more PotassiumPotassium | +97.7% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B6Vitamin B6 | +101.6% |
| Contains more FolateFolate | +162.5% |
| Contains more CholineCholine | +180.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68.3% |
| Contains more Vitamin B3Vitamin B3 | +45.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Manganese | 0.631mg | 0.125mg | 22% |
| Phosphorus | 152mg | 44mg | 15% |
| Magnesium | 64mg | 12mg | 12% |
| Vitamin C | 0mg | 9mg | 10% |
| Fiber | 2.8g | 0.5g | 9% |
| Iron | 1.49mg | 0.8mg | 9% |
| Starch | 17.63g | 7% | |
| Zinc | 1.09mg | 0.32mg | 7% |
| Copper | 0.192mg | 0.127mg | 7% |
| Protein | 4.4g | 1g | 7% |
| Folate | 42µg | 16µg | 7% |
| Polyunsaturated fat | 1.078g | 0.005g | 7% |
| Vitamin B5 | 0.298mg | 6% | |
| Selenium | 2.8µg | 0.3µg | 5% |
| Vitamin B6 | 0.123mg | 0.061mg | 5% |
| Calories | 120kcal | 26kcal | 5% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Carbs | 21.3g | 6.5g | 5% |
| Potassium | 172mg | 340mg | 5% |
| Vitamin E | 0.63mg | 1.06mg | 3% |
| Fats | 1.92g | 0.1g | 3% |
| Choline | 23mg | 8.2mg | 3% |
| Saturated fat | 0.231g | 0.052g | 1% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Monounsaturated fat | 0.528g | 0.013g | 1% |
| Vitamin B3 | 0.412mg | 0.6mg | 1% |
| Net carbs | 18.5g | 6g | N/A |
| Calcium | 17mg | 21mg | 0% |
| Sugar | 0.87g | 2.76g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin B2 | 0.11mg | 0.11mg | 0% |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.131mg | 0.029mg | 0% |
| Isoleucine | 0.157mg | 0.031mg | 0% |
| Leucine | 0.261mg | 0.046mg | 0% |
| Lysine | 0.239mg | 0.054mg | 0% |
| Methionine | 0.096mg | 0.011mg | 0% |
| Phenylalanine | 0.185mg | 0.032mg | 0% |
| Valine | 0.185mg | 0.035mg | 0% |
| Histidine | 0.127mg | 0.016mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +227.7% |
| Contains more WaterWater | +27.9% |
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +21460% |
| Contains less Sat. FatSaturated fat | -77.5% |