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Tart vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between tart and pumpkin

  • Tart has more vitamin B2, iron, vitamin B6, selenium, folate, vitamin B3, and vitamin B1, while pumpkin has more vitamin A and potassium.
  • Pumpkin's daily need coverage for vitamin A is 151% higher.
  • Pumpkin contains 361 times less sodium than tart. Tart contains 361mg of sodium, while pumpkin contains 1mg.

The food types used in this comparison are Breakfast tart, low fat and Pumpkin, raw.

Infographic

Tart 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.
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +109.5%
Contains more IronIron +327.5%
Contains more PhosphorusPhosphorus +111.4%
Contains more SeleniumSelenium +4200%
Contains more PotassiumPotassium +415.2%
Contains more CopperCopper +74%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -99.7%

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.
Tart
5
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 B1Vitamin B1 +470%
Contains more Vitamin B2Vitamin B2 +399.1%
Contains more Vitamin B3Vitamin B3 +533.3%
Contains more Vitamin B6Vitamin B6 +523%
Contains more FolateFolate +525%
Contains more Vitamin CVitamin C +136.8%
Contains more Vitamin AVitamin A +49.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +299%
Contains more FatsFats +5890%
Contains more CarbsCarbs +1081.5%
Contains more OtherOther +47.5%
Contains more WaterWater +660.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +25576.9%
Contains more Poly. FatPolyunsaturated fat +17460%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Pumpkin DV% diff.
Vitamin B2 0.549mg 0.11mg 34%
Iron 3.42mg 0.8mg 33%
Vitamin B6 0.38mg 0.061mg 25%
Carbs 76.8g 6.5g 23%
Selenium 12.9µg 0.3µg 23%
Folate 100µg 16µg 21%
Vitamin B1 0.285mg 0.05mg 20%
Vitamin B3 3.8mg 0.6mg 20%
Calories 372kcal 26kcal 17%
Sodium 361mg 1mg 16%
Vitamin A 285µg 426µg 16%
Fats 5.99g 0.1g 9%
Potassium 66mg 340mg 8%
Magnesium 44mg 12mg 8%
Monounsaturated fat 3.338g 0.013g 8%
Phosphorus 93mg 44mg 7%
Polyunsaturated fat 0.878g 0.005g 6%
Saturated fat 1.393g 0.052g 6%
Vitamin B5 0.298mg 6%
Vitamin C 3.8mg 9mg 6%
Protein 3.99g 1g 6%
Copper 0.073mg 0.127mg 6%
Manganese 0.125mg 5%
Vitamin E 0.53mg 1.06mg 4%
Fiber 1.5g 0.5g 4%
Calcium 44mg 21mg 2%
Vitamin K 0.4µg 1.1µg 1%
Net carbs 75.3g 6g N/A
Sugar 4.87g 2.76g N/A
Zinc 0.28mg 0.32mg 0%
Choline 8.4mg 8.2mg 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
Tart 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
43%
Tart
23%
Pumpkin
Minerals Daily Need Coverage Score
37%
Tart
16%
Pumpkin

Comparison summary

Which food is lower in glycemic index?
Tart
Tart is lower in glycemic index (difference - 7)
Which food is cheaper?
Tart
Tart is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 360mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 1.341g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.