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Tomato vs Pumpkin - In-Depth Nutrition Comparison

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Differences between Tomato and Pumpkin

  • Tomato has more Vitamin K, and Vitamin C, while Pumpkin has more Vitamin A, Copper, Vitamin B2, and Iron.
  • Pumpkin's daily need coverage for Vitamin A is 43% higher.
  • Pumpkin contains 7 times less Vitamin K than Tomato. Tomato contains 7.9µg of Vitamin K, while Pumpkin contains 1.1µg.

The food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Pumpkin, raw.

Infographic

Tomato vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
0
:
Contains more Iron +196.3%
Contains more Calcium +110%
Contains more Potassium +43.5%
Contains more Copper +115.3%
Contains more Zinc +88.2%
Contains more Phosphorus +83.3%
Contains less Sodium -80%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +196.3%
Contains more Calcium +110%
Contains more Potassium +43.5%
Contains more Copper +115.3%
Contains more Zinc +88.2%
Contains more Phosphorus +83.3%
Contains less Sodium -80%
Equal in Magnesium - 12

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
Tomato
3
:
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Equal in Vitamin B3 - 0.6
Equal in Folate - 16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +52.2%
Contains more Vitamin B6 +31.1%
Contains more Vitamin K +618.2%
Contains more Vitamin A +922%
Contains more Vitamin E +96.3%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +234.8%
Equal in Vitamin B3 - 0.6
Equal in Folate - 16

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
55
Pumpkin
Mineral Summary Score
10
Tomato
18
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 food.
Protein
5%
Tomato
6%
Pumpkin
Carbohydrates
4%
Tomato
7%
Pumpkin
Fats
1%
Tomato
0%
Pumpkin

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
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)

All nutrients comparison - raw data values

Nutrient Tomato Pumpkin Opinion
Calories 18 26 Pumpkin
Protein 0.88 1 Pumpkin
Fats 0.2 0.1 Tomato
Vitamin C 13.7 9 Tomato
Net carbs 2.690000057220459 6 Pumpkin
Carbs 3.89 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.8 Pumpkin
Calcium 10 21 Pumpkin
Potassium 237 340 Pumpkin
Magnesium 11 12 Pumpkin
Sugar 2.63 2.76 Tomato
Fiber 1.2 0.5 Tomato
Copper 0.059 0.127 Pumpkin
Zinc 0.17 0.32 Pumpkin
Starch 0 Tomato
Phosphorus 24 44 Pumpkin
Sodium 5 1 Pumpkin
Vitamin A 833 8513 Pumpkin
Vitamin E 0.54 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.037 0.05 Pumpkin
Vitamin B2 0.019 0.11 Pumpkin
Vitamin B3 0.594 0.6 Pumpkin
Vitamin B5 0.089 0.298 Pumpkin
Vitamin B6 0.08 0.061 Tomato
Vitamin B12 0 0
Vitamin K 7.9 1.1 Tomato
Folate 15 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.028 0.052 Tomato
Monounsaturated Fat 0.031 0.013 Tomato
Polyunsaturated fat 0.083 0.005 Tomato
Tryptophan 0.006 0.012 Pumpkin
Threonine 0.027 0.029 Pumpkin
Isoleucine 0.018 0.031 Pumpkin
Leucine 0.025 0.046 Pumpkin
Lysine 0.027 0.054 Pumpkin
Methionine 0.006 0.011 Pumpkin
Phenylalanine 0.027 0.032 Pumpkin
Valine 0.018 0.035 Pumpkin
Histidine 0.014 0.016 Pumpkin
Fructose 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.