Foodstruct
Advanced Nutrition Search | Diet Analysis

Spinach vs Pumpkin - In-Depth Nutrition Comparison

Compare

Infographic

Spinach vs Pumpkin infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +238.8%
Contains more Calcium +371.4%
Contains more Potassium +64.1%
Contains more Magnesium +558.3%
Contains more Zinc +65.6%
Contains more Phosphorus +11.4%
Contains less Sodium -98.7%
Equal in Copper - 0.127
Contains more Iron +238.8%
Contains more Calcium +371.4%
Contains more Potassium +64.1%
Contains more Magnesium +558.3%
Contains more Zinc +65.6%
Contains more Phosphorus +11.4%
Contains less Sodium -98.7%
Equal in Copper - 0.127

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 C +212.2%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +43800%
Contains more Vitamin B5 +358.5%
Equal in Vitamin A - 8513
Contains more Vitamin C +212.2%
Contains more Vitamin A +10.1%
Contains more Vitamin E +91.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +43800%
Contains more Vitamin B5 +358.5%
Equal in Vitamin A - 8513

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
53
Pumpkin
Mineral Summary Score
30
Spinach
12
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 the food
Protein
17%
Spinach
6%
Pumpkin
Carbohydrates
4%
Spinach
7%
Pumpkin
Fats
2%
Spinach
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Pumpkin
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 2.34g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Pumpkin Opinion
Calories 23 26 Pumpkin
Protein 2.86 1 Spinach
Fats 0.39 0.1 Spinach
Vitamin C 28.1 9 Spinach
Carbs 3.63 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.8 Spinach
Calcium 99 21 Spinach
Potassium 558 340 Spinach
Magnesium 79 12 Spinach
Sugars 0.42 2.76 Pumpkin
Fiber 2.2 0.5 Spinach
Copper 0.13 0.127 Spinach
Zinc 0.53 0.32 Spinach
Starch
Phosphorus 49 44 Spinach
Sodium 79 1 Pumpkin
Vitamin A 9377 8513 Spinach
Vitamin E 2.03 1.06 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.05 Spinach
Vitamin B2 0.189 0.11 Spinach
Vitamin B3 0.724 0.6 Spinach
Vitamin B5 0.065 0.298 Pumpkin
Vitamin B6 0.195 0.061 Spinach
Vitamin B12 0 0
Vitamin K 482.9 1.1 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.052 Pumpkin
Monounsaturated Fat 0.01 0.013 Pumpkin
Polyunsaturated fat 0.165 0.005 Spinach
Tryptophan 0.039 0.012 Spinach
Threonine 0.122 0.029 Spinach
Isoleucine 0.147 0.031 Spinach
Leucine 0.223 0.046 Spinach
Lysine 0.174 0.054 Spinach
Methionine 0.053 0.011 Spinach
Phenylalanine 0.129 0.032 Spinach
Valine 0.161 0.035 Spinach
Histidine 0.064 0.016 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.