Vegetable vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between Vegetable and Pumpkin?
- Vegetable is higher in Vitamin K, Fiber, and Manganese, yet Pumpkin is higher in Vitamin A.
- Vegetable's daily need coverage for Vitamin K is 19% more.
- Vegetable has 4 times more Manganese than Pumpkin. While Vegetable has 0.379mg of Manganese, Pumpkin has only 0.089mg.
We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.
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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 MagnesiumMagnesium | +144.4% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +43.9% |
| Contains more ZincZinc | +113% |
| Contains more PhosphorusPhosphorus | +70% |
| Contains more ManganeseManganese | +325.8% |
| Contains more SeleniumSelenium | +50% |
| Contains more PotassiumPotassium | +36.1% |
| Contains less SodiumSodium | -97.1% |
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 B1Vitamin B1 | +129% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B3Vitamin B3 | +106.1% |
| Contains more Vitamin B6Vitamin B6 | +68.2% |
| Contains more Vitamin KVitamin K | +2837.5% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +288.7% |
| Contains more Vitamin CVitamin C | +46.9% |
| Contains more Vitamin AVitamin A | +34.6% |
| Contains more Vitamin EVitamin E | +110.5% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +297.2% |
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +167.1% |
| Contains more WaterWater | +12.6% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -16.2% |
| Contains more Poly. FatPolyunsaturated fat | +1700% |
~equal in
Monounsaturated Fat
~0.009g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 65kcal | 20kcal |
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| Protein | 2.86g | 0.72g |
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| Fats | 0.15g | 0.07g |
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| Vitamin C | 3.2mg | 4.7mg |
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| Net carbs | 8.69g | 3.8g |
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| Carbs | 13.09g | 4.9g |
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| Magnesium | 22mg | 9mg |
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| Calcium | 25mg | 15mg |
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| Potassium | 169mg | 230mg |
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| Iron | 0.82mg | 0.57mg |
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| Sugar | 3.12g | 2.08g |
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| Fiber | 4.4g | 1.1g |
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| Copper | 0.083mg | 0.091mg |
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| Zinc | 0.49mg | 0.23mg |
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| Phosphorus | 51mg | 30mg |
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| Sodium | 35mg | 1mg |
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| Vitamin A | 4277IU | 5755IU |
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| Vitamin A | 214µg | 288µg |
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| Vitamin E | 0.38mg | 0.8mg |
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| Manganese | 0.379mg | 0.089mg |
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| Selenium | 0.3µg | 0.2µg |
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| Vitamin B1 | 0.071mg | 0.031mg |
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| Vitamin B2 | 0.12mg | 0.078mg |
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| Vitamin B3 | 0.851mg | 0.413mg |
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| Vitamin B5 | 0.151mg | 0.201mg |
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| Vitamin B6 | 0.074mg | 0.044mg |
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| Vitamin K | 23.5µg | 0.8µg |
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| Folate | 19µg | 9µg |
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| Choline | 24.1mg | 6.2mg |
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| Saturated Fat | 0.031g | 0.037g |
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| Monounsaturated Fat | 0.01g | 0.009g |
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| Polyunsaturated fat | 0.072g | 0.004g |
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| Tryptophan | 0.029mg | 0.009mg |
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| Threonine | 0.115mg | 0.021mg |
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| Isoleucine | 0.139mg | 0.023mg |
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| Leucine | 0.19mg | 0.034mg |
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| Lysine | 0.17mg | 0.039mg |
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| Methionine | 0.034mg | 0.008mg |
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| Phenylalanine | 0.12mg | 0.023mg |
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| Valine | 0.149mg | 0.025mg |
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| Histidine | 0.073mg | 0.011mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
34%
Minerals Daily Need Coverage Score
19%
11%
Comparison summary
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.