Raspberry vs. Pumpkin — In-Depth Nutrition Comparison
Compare
The main differences between raspberries and pumpkin
- Raspberries have more fiber, manganese, vitamin C, and vitamin K; however, pumpkin has more vitamin A, potassium, and vitamin B2.
- Daily need coverage for vitamin A for pumpkin is 170% higher.
- Pumpkin has 13 times less fiber than raspberries. Raspberries have 6.5g of fiber, while pumpkin has 0.5g.
- Pumpkin is lower in sugar.
- Pumpkin has a higher glycemic index than raspberries.
Food types used in this article are Raspberries, raw and Pumpkin, raw.
Infographic
Infographic link
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 | +83.3% |
| Contains more CalciumCalcium | +19% |
| Contains more ZincZinc | +31.3% |
| Contains more ManganeseManganese | +436% |
| Contains more PotassiumPotassium | +125.2% |
| Contains more IronIron | +15.9% |
| Contains more CopperCopper | +41.1% |
| Contains more PhosphorusPhosphorus | +51.7% |
| Contains more SeleniumSelenium | +50% |
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 CVitamin C | +191.1% |
| Contains more Vitamin KVitamin K | +609.1% |
| Contains more FolateFolate | +31.3% |
| Contains more CholineCholine | +50% |
| Contains more Vitamin AVitamin A | +21200% |
| Contains more Vitamin EVitamin E | +21.8% |
| Contains more Vitamin B1Vitamin B1 | +56.3% |
| Contains more Vitamin B2Vitamin B2 | +189.5% |
| Contains more Vitamin B6Vitamin B6 | +10.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 2µg | 426µg | 47% |
| Manganese | 0.67mg | 0.125mg | 24% |
| Fiber | 6.5g | 0.5g | 24% |
| Vitamin C | 26.2mg | 9mg | 19% |
| Vitamin K | 7.8µg | 1.1µg | 6% |
| Vitamin B2 | 0.038mg | 0.11mg | 6% |
| Potassium | 151mg | 340mg | 6% |
| Copper | 0.09mg | 0.127mg | 4% |
| Fructose | 2.35g | 3% | |
| Polyunsaturated fat | 0.375g | 0.005g | 2% |
| Phosphorus | 29mg | 44mg | 2% |
| Vitamin B1 | 0.032mg | 0.05mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Carbs | 11.94g | 6.5g | 2% |
| Calories | 52kcal | 26kcal | 1% |
| Fats | 0.65g | 0.1g | 1% |
| Choline | 12.3mg | 8.2mg | 1% |
| Zinc | 0.42mg | 0.32mg | 1% |
| Vitamin B5 | 0.329mg | 0.298mg | 1% |
| Folate | 21µg | 16µg | 1% |
| Iron | 0.69mg | 0.8mg | 1% |
| Vitamin E | 0.87mg | 1.06mg | 1% |
| Protein | 1.2g | 1g | 0% |
| Net carbs | 5.44g | 6g | N/A |
| Calcium | 25mg | 21mg | 0% |
| Sugar | 4.42g | 2.76g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0.2µg | 0.3µg | 0% |
| Vitamin B3 | 0.598mg | 0.6mg | 0% |
| Vitamin B6 | 0.055mg | 0.061mg | 0% |
| Saturated fat | 0.019g | 0.052g | 0% |
| Monounsaturated fat | 0.064g | 0.013g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +550% |
| Contains more CarbsCarbs | +83.7% |
| Contains more OtherOther | +73.9% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Mono. FatMonounsaturated fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +7400% |