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  6. Turkey meat vs. Pumpkin

Turkey meat vs. Pumpkin — In-Depth Nutrition Comparison

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How are turkey meat and pumpkin different?

  • Turkey meat is richer in vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, zinc, choline, and vitamin B2, while pumpkin is higher in vitamin A.
  • Pumpkin covers your daily need for vitamin A, 169% more than turkey meat.
  • Pumpkin is lower in cholesterol.
  • Pumpkin has a higher glycemic index (52) than turkey meat (0).

Turkey, whole, meat and skin, cooked, roasted and Pumpkin, raw types were used in this article.

Infographic

Turkey meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +150%
Contains more IronIron +36.3%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +406.8%
Contains more SeleniumSelenium +9833.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +42.3%
Contains more CopperCopper +36.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +792.9%

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.
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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +1495.5%
Contains more Vitamin B5Vitamin B5 +218.1%
Contains more Vitamin B6Vitamin B6 +909.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +965.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3450%
Contains more Vitamin EVitamin E +1414.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +2755%
Contains more FatsFats +7290%
Contains more CarbsCarbs +10733.3%
Contains more WaterWater +44.2%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +20261.5%
Contains more Poly. FatPolyunsaturated fat +42280%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Pumpkin DV% diff.
Vitamin B3 9.573mg 0.6mg 56%
Protein 28.55g 1g 55%
Selenium 29.8µg 0.3µg 54%
Vitamin A 12µg 426µg 46%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.061mg 43%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 44mg 26%
Zinc 2.48mg 0.32mg 20%
Polyunsaturated fat 2.119g 0.005g 14%
Choline 87.4mg 8.2mg 14%
Vitamin B5 0.948mg 0.298mg 13%
Vitamin B2 0.281mg 0.11mg 13%
Fats 7.39g 0.1g 11%
Vitamin C 0mg 9mg 10%
Saturated fat 2.155g 0.052g 10%
Calories 189kcal 26kcal 8%
Vitamin E 0.07mg 1.06mg 7%
Monounsaturated fat 2.647g 0.013g 7%
Manganese 0.014mg 0.125mg 5%
Sodium 103mg 1mg 4%
Copper 0.093mg 0.127mg 4%
Iron 1.09mg 0.8mg 4%
Magnesium 30mg 12mg 4%
Potassium 239mg 340mg 3%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Fiber 0g 0.5g 2%
Folate 9µg 16µg 2%
Carbs 0.06g 6.5g 2%
Calcium 14mg 21mg 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 0.06g 6g N/A
Sugar 0g 2.76g N/A
Vitamin B1 0.045mg 0.05mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.012mg 0%
Threonine 1.004mg 0.029mg 0%
Isoleucine 0.796mg 0.031mg 0%
Leucine 1.925mg 0.046mg 0%
Lysine 2.282mg 0.054mg 0%
Methionine 0.724mg 0.011mg 0%
Phenylalanine 0.903mg 0.032mg 0%
Valine 0.902mg 0.035mg 0%
Histidine 0.749mg 0.016mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
50%
Turkey meat
23%
Pumpkin
Minerals Daily Need Coverage Score
46%
Turkey meat
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 52)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 2.103g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.