Tomato vs. Pumpkin — In-Depth Nutrition Comparison
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Differences between tomatoes and pumpkin
- Tomatoes have 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 154% higher.
- Pumpkin contains 7 times less vitamin K than tomatoes. Tomatoes contain 7.9µg of vitamin K, while pumpkin contains 1.1µg.
- Tomatoes have a lower glycemic index. The glycemic index of tomatoes is 23, while the glycemic index of pumpkin is 52.
The food types used in this comparison are Tomatoes, red, ripe, raw, year round average 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 CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more IronIron | +196.3% |
| Contains more CopperCopper | +115.3% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +∞% |
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 CVitamin C | +52.2% |
| Contains more Vitamin B6Vitamin B6 | +31.1% |
| Contains more Vitamin KVitamin K | +618.2% |
| Contains more Vitamin AVitamin A | +914.3% |
| Contains more Vitamin EVitamin E | +96.3% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +478.9% |
| Contains more Vitamin B5Vitamin B5 | +234.8% |
| Contains more CholineCholine | +22.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 42µg | 426µg | 43% |
| Copper | 0.059mg | 0.127mg | 8% |
| Vitamin B2 | 0.019mg | 0.11mg | 7% |
| Iron | 0.27mg | 0.8mg | 7% |
| Vitamin K | 7.9µg | 1.1µg | 6% |
| Vitamin C | 13.7mg | 9mg | 5% |
| Vitamin B5 | 0.089mg | 0.298mg | 4% |
| Potassium | 237mg | 340mg | 3% |
| Fiber | 1.2g | 0.5g | 3% |
| Vitamin E | 0.54mg | 1.06mg | 3% |
| Phosphorus | 24mg | 44mg | 3% |
| Fructose | 1.37g | 2% | |
| Polyunsaturated fat | 0.083g | 0.005g | 1% |
| Vitamin B6 | 0.08mg | 0.061mg | 1% |
| Selenium | 0µg | 0.3µg | 1% |
| Vitamin B1 | 0.037mg | 0.05mg | 1% |
| Zinc | 0.17mg | 0.32mg | 1% |
| Calcium | 10mg | 21mg | 1% |
| Carbs | 3.89g | 6.5g | 1% |
| Calories | 18kcal | 26kcal | 0% |
| Protein | 0.88g | 1g | 0% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 2.69g | 6g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Sugar | 2.63g | 2.76g | N/A |
| Sodium | 5mg | 1mg | 0% |
| Manganese | 0.114mg | 0.125mg | 0% |
| Vitamin B3 | 0.594mg | 0.6mg | 0% |
| Folate | 15µg | 16µg | 0% |
| Choline | 6.7mg | 8.2mg | 0% |
| Saturated fat | 0.028g | 0.052g | 0% |
| Monounsaturated fat | 0.031g | 0.013g | 0% |
| Tryptophan | 0.006mg | 0.012mg | 0% |
| Threonine | 0.027mg | 0.029mg | 0% |
| Isoleucine | 0.018mg | 0.031mg | 0% |
| Leucine | 0.025mg | 0.046mg | 0% |
| Lysine | 0.027mg | 0.054mg | 0% |
| Methionine | 0.006mg | 0.011mg | 0% |
| Phenylalanine | 0.027mg | 0.032mg | 0% |
| Valine | 0.018mg | 0.035mg | 0% |
| Histidine | 0.014mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more ProteinProtein | +13.6% |
| Contains more CarbsCarbs | +67.1% |
| Contains more OtherOther | +56.9% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Mono. FatMonounsaturated fat | +138.5% |
| Contains more Poly. FatPolyunsaturated fat | +1560% |