Spinach vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between spinach and pumpkin
- The amount of vitamin K, vitamin A, manganese, iron, folate, magnesium, vitamin B6, calcium, vitamin B2, and fiber in spinach is higher than in pumpkin.
- Spinach covers your daily vitamin K needs 410% more than pumpkin.
- Pumpkin has 9 times less folate than spinach. Spinach has 146µg of folate, while pumpkin has 16µg.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of spinach is 32.
Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Pumpkin, raw.
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 more MagnesiumMagnesium | +625% |
| Contains more CalciumCalcium | +547.6% |
| Contains more PotassiumPotassium | +37.1% |
| Contains more IronIron | +346.3% |
| Contains more CopperCopper | +37% |
| Contains more ZincZinc | +137.5% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more ManganeseManganese | +648% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -98.6% |
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.
| Contains more Vitamin AVitamin A | +23% |
| Contains more Vitamin EVitamin E | +96.2% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +114.5% |
| Contains more Vitamin B6Vitamin B6 | +296.7% |
| Contains more Vitamin KVitamin K | +44772.7% |
| Contains more FolateFolate | +812.5% |
| Contains more CholineCholine | +140.2% |
| Contains more Vitamin B3Vitamin B3 | +22.4% |
| Contains more Vitamin B5Vitamin B5 | +105.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 1.1µg | 410% |
| Manganese | 0.935mg | 0.125mg | 35% |
| Iron | 3.57mg | 0.8mg | 35% |
| Folate | 146µg | 16µg | 33% |
| Magnesium | 87mg | 12mg | 18% |
| Vitamin B6 | 0.242mg | 0.061mg | 14% |
| Calcium | 136mg | 21mg | 12% |
| Vitamin A | 524µg | 426µg | 11% |
| Vitamin B2 | 0.236mg | 0.11mg | 10% |
| Fiber | 2.4g | 0.5g | 8% |
| Vitamin E | 2.08mg | 1.06mg | 7% |
| Copper | 0.174mg | 0.127mg | 5% |
| Potassium | 466mg | 340mg | 4% |
| Zinc | 0.76mg | 0.32mg | 4% |
| Protein | 2.97g | 1g | 4% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Sodium | 70mg | 1mg | 3% |
| Vitamin B5 | 0.145mg | 0.298mg | 3% |
| Phosphorus | 56mg | 44mg | 2% |
| Choline | 19.7mg | 8.2mg | 2% |
| Selenium | 1.5µg | 0.3µg | 2% |
| Carbs | 3.75g | 6.5g | 1% |
| Vitamin C | 9.8mg | 9mg | 1% |
| Polyunsaturated fat | 0.109g | 0.005g | 1% |
| Vitamin B3 | 0.49mg | 0.6mg | 1% |
| Calories | 23kcal | 26kcal | 0% |
| Fats | 0.26g | 0.1g | 0% |
| Net carbs | 1.35g | 6g | N/A |
| Sugar | 0.43g | 2.76g | N/A |
| Saturated fat | 0.043g | 0.052g | 0% |
| Monounsaturated fat | 0.006g | 0.013g | 0% |
| Tryptophan | 0.04mg | 0.012mg | 0% |
| Threonine | 0.127mg | 0.029mg | 0% |
| Isoleucine | 0.152mg | 0.031mg | 0% |
| Leucine | 0.231mg | 0.046mg | 0% |
| Lysine | 0.182mg | 0.054mg | 0% |
| Methionine | 0.055mg | 0.011mg | 0% |
| Phenylalanine | 0.134mg | 0.032mg | 0% |
| Valine | 0.168mg | 0.035mg | 0% |
| Histidine | 0.066mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +197% |
| Contains more FatsFats | +160% |
| Contains more OtherOther | +126.3% |
| Contains more CarbsCarbs | +73.3% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.3% |
| Contains more Poly. FatPolyunsaturated fat | +2080% |
| Contains more Mono. FatMonounsaturated fat | +116.7% |