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Shallot vs Pumpkin - In-Depth Nutrition Comparison

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How are Shallot and Pumpkin different?

  • Shallot is higher in Vitamin B6, Fiber, and Manganese, however Pumpkin is richer in Vitamin A, Vitamin B2, and Vitamin E .
  • Daily need coverage for Vitamin A from Pumpkin is 47% higher.
  • Shallot contains 6 times more Fiber than Pumpkin. While Shallot contains 3.2g of Fiber, Pumpkin contains only 0.5g.
  • Pumpkin has less Sugar.

Shallots, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Shallot vs Pumpkin 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 Iron +50%
Contains more Calcium +76.2%
Contains more Magnesium +75%
Contains more Zinc +25%
Contains more Phosphorus +36.4%
Contains more Copper +44.3%
Contains less Sodium -91.7%
Equal in Potassium - 340
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +50%
Contains more Calcium +76.2%
Contains more Magnesium +75%
Contains more Zinc +25%
Contains more Phosphorus +36.4%
Contains more Copper +44.3%
Contains less Sodium -91.7%
Equal in Potassium - 340

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 B1 +20%
Contains more Vitamin B6 +465.6%
Contains more Folate +112.5%
Contains more Vitamin C +12.5%
Contains more Vitamin A +212725%
Contains more Vitamin E +2550%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +200%
Contains more Vitamin K +37.5%
Equal in Vitamin B5 - 0.298
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +465.6%
Contains more Folate +112.5%
Contains more Vitamin C +12.5%
Contains more Vitamin A +212725%
Contains more Vitamin E +2550%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +200%
Contains more Vitamin K +37.5%
Equal in Vitamin B5 - 0.298

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

All nutrients comparison - raw data values

Nutrient Shallot Pumpkin Opinion
Calories 72kcal 26kcal Shallot
Protein 2.5g 1g Shallot
Fats 0.1g 0.1g
Vitamin C 8mg 9mg Pumpkin
Net carbs 13.6g 6g Shallot
Carbs 16.8g 6.5g Shallot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 0.8mg Shallot
Calcium 37mg 21mg Shallot
Potassium 334mg 340mg Pumpkin
Magnesium 21mg 12mg Shallot
Sugar 7.87g 2.76g Pumpkin
Fiber 3.2g 0.5g Shallot
Copper 0.088mg 0.127mg Pumpkin
Zinc 0.4mg 0.32mg Shallot
Starch g g
Phosphorus 60mg 44mg Shallot
Sodium 12mg 1mg Pumpkin
Vitamin A 4IU 8513IU Pumpkin
Vitamin E 0.04mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.05mg Shallot
Vitamin B2 0.02mg 0.11mg Pumpkin
Vitamin B3 0.2mg 0.6mg Pumpkin
Vitamin B5 0.29mg 0.298mg Pumpkin
Vitamin B6 0.345mg 0.061mg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.8µg 1.1µg Pumpkin
Folate 34µg 16µg Shallot
Trans Fat 0g 0g
Saturated Fat 0.017g 0.052g Shallot
Monounsaturated Fat 0.014g 0.013g Shallot
Polyunsaturated fat 0.039g 0.005g Shallot
Tryptophan 0.028mg 0.012mg Shallot
Threonine 0.098mg 0.029mg Shallot
Isoleucine 0.106mg 0.031mg Shallot
Leucine 0.149mg 0.046mg Shallot
Lysine 0.125mg 0.054mg Shallot
Methionine 0.027mg 0.011mg Shallot
Phenylalanine 0.081mg 0.032mg Shallot
Valine 0.11mg 0.035mg Shallot
Histidine 0.043mg 0.016mg Shallot
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Pumpkin
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
15
Shallot
55
Pumpkin
Mineral Summary Score
21
Shallot
18
Pumpkin

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
15%
Shallot
6%
Pumpkin
Carbohydrates
17%
Shallot
7%
Pumpkin
Fats
0%
Shallot
0%
Pumpkin

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 5.11g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.