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  6. Smoothie vs. Pumpkin

Smoothie vs. Pumpkin — In-Depth Nutrition Comparison

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How are smoothie and pumpkin different?

  • Smoothie is higher in vitamin C and vitamin B12; however, pumpkin is richer in vitamin A, potassium, and iron.
  • Daily need coverage for vitamin A for pumpkin is 162% higher.
  • Pumpkin has less sugar.

Beverages, V8 SPLASH Smoothies, Strawberry Banana and Pumpkin, raw are the varieties used in this article.

Infographic

Smoothie vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +95.2%
Contains more PotassiumPotassium +1316.7%
Contains more IronIron +433.3%
Contains less SodiumSodium -96.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +172.2%
Contains more Vitamin B3Vitamin B3 +36%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Pumpkin DV% diff.
Vitamin A 426µg 47%
Vitamin C 24.5mg 9mg 17%
Copper 0.127mg 14%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 340mg 9%
Iron 0.15mg 0.8mg 8%
Vitamin B2 0.11mg 8%
Vitamin E 1.06mg 7%
Vitamin B5 0.298mg 6%
Phosphorus 44mg 6%
Manganese 0.125mg 5%
Vitamin B1 0.05mg 4%
Folate 16µg 4%
Zinc 0.32mg 3%
Magnesium 12mg 3%
Fiber 0g 0.5g 2%
Calcium 41mg 21mg 2%
Vitamin B6 0.082mg 0.061mg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Vitamin B3 0.816mg 0.6mg 1%
Calories 37kcal 26kcal 1%
Selenium 0.3µg 1%
Sodium 29mg 1mg 1%
Carbs 8.16g 6.5g 1%
Protein 1.22g 1g 0%
Fats 0g 0.1g 0%
Net carbs 8.16g 6g N/A
Sugar 7.35g 2.76g N/A
Saturated fat 0g 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +22%
Contains more CarbsCarbs +25.5%
Contains more FatsFats +∞%
Contains more OtherOther +135.3%
~equal in Water ~91.6g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.