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 RAE, Copper, Vitamin B2, and Iron.
- Pumpkin's daily need coverage for Vitamin A RAE 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
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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
Contains
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Calcium
+110%
Contains
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Iron
+196.3%
Contains
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Phosphorus
+83.3%
Contains
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Potassium
+43.5%
Contains
less
Sodium
-80%
Contains
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Zinc
+88.2%
Contains
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Copper
+115.3%
Equal in Magnesium - 12
Contains
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Calcium
+110%
Contains
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Iron
+196.3%
Contains
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Phosphorus
+83.3%
Contains
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Potassium
+43.5%
Contains
less
Sodium
-80%
Contains
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Zinc
+88.2%
Contains
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Copper
+115.3%
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
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Contains
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Vitamin C
+52.2%
Contains
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Vitamin B6
+31.1%
Contains
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Vitamin K
+618.2%
Contains
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Vitamin A
+922%
Contains
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Vitamin E
+96.3%
Contains
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Vitamin B1
+35.1%
Contains
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Vitamin B2
+478.9%
Contains
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Vitamin B5
+234.8%
Equal in Vitamin B3 - 0.6
Equal in Folate - 16
Contains
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Vitamin C
+52.2%
Contains
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Vitamin B6
+31.1%
Contains
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Vitamin K
+618.2%
Contains
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Vitamin A
+922%
Contains
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Vitamin E
+96.3%
Contains
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Vitamin B1
+35.1%
Contains
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Vitamin B2
+478.9%
Contains
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Vitamin B5
+234.8%
Equal in Vitamin B3 - 0.6
Equal in Folate - 16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+100%
Contains
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Protein
+13.6%
Contains
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Carbs
+67.1%
Contains
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Other
+56.9%
Equal in Water - 91.6
Contains
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Fats
+100%
Contains
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Protein
+13.6%
Contains
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Carbs
+67.1%
Contains
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Other
+56.9%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-46.2%
Contains
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Monounsaturated Fat
+138.5%
Contains
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Polyunsaturated fat
+1560%
Contains
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Saturated Fat
-46.2%
Contains
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Monounsaturated Fat
+138.5%
Contains
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Polyunsaturated fat
+1560%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.69g | 6g |
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| Protein | 0.88g | 1g |
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| Fats | 0.2g | 0.1g |
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| Carbs | 3.89g | 6.5g |
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| Calories | 18kcal | 26kcal |
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| Fructose | 1.37g |
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| Sugar | 2.63g | 2.76g |
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| Fiber | 1.2g | 0.5g |
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| Calcium | 10mg | 21mg |
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| Iron | 0.27mg | 0.8mg |
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| Magnesium | 11mg | 12mg |
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| Phosphorus | 24mg | 44mg |
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| Potassium | 237mg | 340mg |
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| Sodium | 5mg | 1mg |
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| Zinc | 0.17mg | 0.32mg |
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| Copper | 0.059mg | 0.127mg |
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| Vitamin A | 833IU | 8513IU |
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| Vitamin A RAE | 42µg | 426µg |
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| Vitamin E | 0.54mg | 1.06mg |
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| Vitamin C | 13.7mg | 9mg |
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| Vitamin B1 | 0.037mg | 0.05mg |
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| Vitamin B2 | 0.019mg | 0.11mg |
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| Vitamin B3 | 0.594mg | 0.6mg |
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| Vitamin B5 | 0.089mg | 0.298mg |
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| Vitamin B6 | 0.08mg | 0.061mg |
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| Folate | 15µg | 16µg |
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| Vitamin K | 7.9µg | 1.1µg |
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| Tryptophan | 0.006mg | 0.012mg |
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| Threonine | 0.027mg | 0.029mg |
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| Isoleucine | 0.018mg | 0.031mg |
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| Leucine | 0.025mg | 0.046mg |
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| Lysine | 0.027mg | 0.054mg |
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| Methionine | 0.006mg | 0.011mg |
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| Phenylalanine | 0.027mg | 0.032mg |
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| Valine | 0.018mg | 0.035mg |
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| Histidine | 0.014mg | 0.016mg |
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| Saturated Fat | 0.028g | 0.052g |
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| Monounsaturated Fat | 0.031g | 0.013g |
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| Polyunsaturated fat | 0.083g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
55%
Minerals Daily Need Coverage Score
10%
18%
Comparison summary
Which food is lower in Sugar?
Tomato is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Tomato is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 41)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 4mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)