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Vegetable vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Pumpkin?

  • Vegetable is richer in Vitamin K, Fiber, and Manganese, yet Pumpkin is richer in Vitamin A, Vitamin C, and Potassium.
  • Pumpkin's daily need coverage for Vitamin A is 24% higher.
  • Vegetable has 21 times more Vitamin K than Pumpkin. Vegetable has 23.5µg of Vitamin K, while Pumpkin has 1.1µg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Pumpkin, raw types in this comparison.

Infographic

Vegetable 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
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Equal in Iron - 0.8

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
:
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Folate +18.8%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +97.4%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +21.3%
Contains more Folate +18.8%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +99%
Contains more Vitamin E +178.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B5 +97.4%
Equal in Vitamin B2 - 0.11

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.
Vegetable Pumpkin
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Pumpkin Opinion
Net carbs 8.69g 6g Vegetable
Protein 2.86g 1g Vegetable
Fats 0.15g 0.1g Vegetable
Carbs 13.09g 6.5g Vegetable
Calories 65kcal 26kcal Vegetable
Starch g g
Fructose g g
Sugar 3.12g 2.76g Pumpkin
Fiber 4.4g 0.5g Vegetable
Calcium 25mg 21mg Vegetable
Iron 0.82mg 0.8mg Vegetable
Magnesium 22mg 12mg Vegetable
Phosphorus 51mg 44mg Vegetable
Potassium 169mg 340mg Pumpkin
Sodium 35mg 1mg Pumpkin
Zinc 0.49mg 0.32mg Vegetable
Copper 0.083mg 0.127mg Pumpkin
Vitamin A 4277IU 8513IU Pumpkin
Vitamin E 0.38mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 9mg Pumpkin
Vitamin B1 0.071mg 0.05mg Vegetable
Vitamin B2 0.12mg 0.11mg Vegetable
Vitamin B3 0.851mg 0.6mg Vegetable
Vitamin B5 0.151mg 0.298mg Pumpkin
Vitamin B6 0.074mg 0.061mg Vegetable
Folate 19µg 16µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 1.1µg Vegetable
Tryptophan 0.029mg 0.012mg Vegetable
Threonine 0.115mg 0.029mg Vegetable
Isoleucine 0.139mg 0.031mg Vegetable
Leucine 0.19mg 0.046mg Vegetable
Lysine 0.17mg 0.054mg Vegetable
Methionine 0.034mg 0.011mg Vegetable
Phenylalanine 0.12mg 0.032mg Vegetable
Valine 0.149mg 0.035mg Vegetable
Histidine 0.073mg 0.016mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.052g Vegetable
Monounsaturated Fat 0.01g 0.013g Pumpkin
Polyunsaturated fat 0.072g 0.005g Vegetable

Which food is preferable for your diet?

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

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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
36
Vegetable
55
Pumpkin
Mineral Summary Score
17
Vegetable
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
17%
Vegetable
6%
Pumpkin
Carbohydrates
13%
Vegetable
7%
Pumpkin
Fats
1%
Vegetable
0%
Pumpkin

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 34mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.