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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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Pumpkin
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
11%
Smoothie
23%
Pumpkin
Minerals Daily Need Coverage Score
2%
Smoothie
16%
Pumpkin

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 8)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 4.59g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
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

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.