Russet potato vs. Pumpkin — In-Depth Nutrition Comparison
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How are Russet potato and Pumpkin different?
- Russet potato is higher in Vitamin B6, Potassium, Iron, Manganese, Phosphorus, and Vitamin B3, however, Pumpkin is richer in Vitamin A RAE.
- Daily need coverage for Vitamin A RAE from Pumpkin is 32% higher.
- Russet potato contains 8 times more Vitamin B6 than Pumpkin. While Russet potato contains 0.354mg of Vitamin B6, Pumpkin contains only 0.044mg.
Potatoes, Russet, flesh and skin, baked and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+20%
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Iron
+87.7%
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Magnesium
+233.3%
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Phosphorus
+136.7%
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Potassium
+139.1%
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Zinc
+52.2%
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Copper
+17.6%
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Manganese
+156.2%
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Selenium
+150%
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Sodium
-92.9%
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Calcium
+20%
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Iron
+87.7%
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Magnesium
+233.3%
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Phosphorus
+136.7%
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Potassium
+139.1%
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Zinc
+52.2%
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Copper
+17.6%
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Manganese
+156.2%
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Selenium
+150%
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Sodium
-92.9%
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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Vitamin C
+76.6%
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Vitamin B1
+116.1%
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Vitamin B3
+226.4%
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Vitamin B5
+89.1%
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Vitamin B6
+704.5%
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Folate
+188.9%
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Vitamin K
+150%
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Vitamin A
+57450%
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Vitamin E
+1042.9%
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Vitamin B2
+62.5%
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Vitamin C
+76.6%
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Vitamin B1
+116.1%
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Vitamin B3
+226.4%
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Vitamin B5
+89.1%
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Vitamin B6
+704.5%
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Folate
+188.9%
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Vitamin K
+150%
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Vitamin A
+57450%
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Vitamin E
+1042.9%
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Vitamin B2
+62.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+265.3%
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Fats
+85.7%
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Carbs
+337.6%
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Other
+117.7%
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Water
+25.8%
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Contains
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Protein
+265.3%
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Fats
+85.7%
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Carbs
+337.6%
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Other
+117.7%
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Water
+25.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-13.5%
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Polyunsaturated fat
+1250%
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Monounsaturated Fat
+200%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
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Saturated Fat
-13.5%
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Polyunsaturated fat
+1250%
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Monounsaturated Fat
+200%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 3.8g |
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| Protein | 2.63g | 0.72g |
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| Fats | 0.13g | 0.07g |
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| Carbs | 21.44g | 4.9g |
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| Calories | 97kcal | 20kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 2.08g |
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| Fiber | 2.3g | 1.1g |
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| Calcium | 18mg | 15mg |
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| Iron | 1.07mg | 0.57mg |
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| Magnesium | 30mg | 9mg |
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| Phosphorus | 71mg | 30mg |
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| Potassium | 550mg | 230mg |
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| Sodium | 14mg | 1mg |
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| Zinc | 0.35mg | 0.23mg |
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| Copper | 0.107mg | 0.091mg |
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| Manganese | 0.228mg | 0.089mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin A | 10IU | 5755IU |
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| Vitamin A RAE | 1µg | 288µg |
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| Vitamin E | 0.07mg | 0.8mg |
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| Vitamin C | 8.3mg | 4.7mg |
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| Vitamin B1 | 0.067mg | 0.031mg |
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| Vitamin B2 | 0.048mg | 0.078mg |
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| Vitamin B3 | 1.348mg | 0.413mg |
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| Vitamin B5 | 0.38mg | 0.201mg |
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| Vitamin B6 | 0.354mg | 0.044mg |
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| Folate | 26µg | 9µg |
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| Vitamin K | 2µg | 0.8µg |
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| Tryptophan | 0.027mg | 0.009mg |
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| Threonine | 0.086mg | 0.021mg |
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| Isoleucine | 0.085mg | 0.023mg |
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| Leucine | 0.125mg | 0.034mg |
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| Lysine | 0.137mg | 0.039mg |
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| Methionine | 0.041mg | 0.008mg |
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| Phenylalanine | 0.104mg | 0.023mg |
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| Valine | 0.131mg | 0.025mg |
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| Histidine | 0.044mg | 0.011mg |
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| Saturated Fat | 0.032g | 0.037g |
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| Monounsaturated Fat | 0.003g | 0.009g |
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| Polyunsaturated fat | 0.054g | 0.004g |
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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
18%
37%
Minerals Daily Need Coverage Score
23%
11%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)