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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 RAE.
  • 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +66.7%
Contains more Iron +43.9%
Contains more Magnesium +144.4%
Contains more Phosphorus +70%
Contains more Zinc +113%
Contains more Manganese +325.8%
Contains more Selenium +50%
Contains more Potassium +36.1%
Contains less Sodium -97.1%
Equal in Copper - 0.091
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +66.7%
Contains more Iron +43.9%
Contains more Magnesium +144.4%
Contains more Phosphorus +70%
Contains more Zinc +113%
Contains more Manganese +325.8%
Contains more Selenium +50%
Contains more Potassium +36.1%
Contains less Sodium -97.1%
Equal in Copper - 0.091

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 B1 +129%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +106.1%
Contains more Vitamin B6 +68.2%
Contains more Folate +111.1%
Contains more Vitamin K +2837.5%
Contains more Vitamin A +34.6%
Contains more Vitamin E +110.5%
Contains more Vitamin C +46.9%
Contains more Vitamin B5 +33.1%
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 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +106.1%
Contains more Vitamin B6 +68.2%
Contains more Folate +111.1%
Contains more Vitamin K +2837.5%
Contains more Vitamin A +34.6%
Contains more Vitamin E +110.5%
Contains more Vitamin C +46.9%
Contains more Vitamin B5 +33.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +297.2%
Contains more Fats +114.3%
Contains more Carbs +167.1%
Contains more Water +12.6%
Equal in Other - 0.62
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +297.2%
Contains more Fats +114.3%
Contains more Carbs +167.1%
Contains more Water +12.6%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +1700%
Equal in Monounsaturated Fat - 0.009
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +1700%
Equal in Monounsaturated Fat - 0.009

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Pumpkin
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 3.8g Vegetable
Protein 2.86g 0.72g Vegetable
Fats 0.15g 0.07g Vegetable
Carbs 13.09g 4.9g Vegetable
Calories 65kcal 20kcal Vegetable
Sugar 3.12g 2.08g Pumpkin
Fiber 4.4g 1.1g Vegetable
Calcium 25mg 15mg Vegetable
Iron 0.82mg 0.57mg Vegetable
Magnesium 22mg 9mg Vegetable
Phosphorus 51mg 30mg Vegetable
Potassium 169mg 230mg Pumpkin
Sodium 35mg 1mg Pumpkin
Zinc 0.49mg 0.23mg Vegetable
Copper 0.083mg 0.091mg Pumpkin
Manganese 0.379mg 0.089mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 5755IU Pumpkin
Vitamin A RAE 214µg 288µg Pumpkin
Vitamin E 0.38mg 0.8mg Pumpkin
Vitamin C 3.2mg 4.7mg Pumpkin
Vitamin B1 0.071mg 0.031mg Vegetable
Vitamin B2 0.12mg 0.078mg Vegetable
Vitamin B3 0.851mg 0.413mg Vegetable
Vitamin B5 0.151mg 0.201mg Pumpkin
Vitamin B6 0.074mg 0.044mg Vegetable
Folate 19µg 9µg Vegetable
Vitamin K 23.5µg 0.8µg Vegetable
Tryptophan 0.029mg 0.009mg Vegetable
Threonine 0.115mg 0.021mg Vegetable
Isoleucine 0.139mg 0.023mg Vegetable
Leucine 0.19mg 0.034mg Vegetable
Lysine 0.17mg 0.039mg Vegetable
Methionine 0.034mg 0.008mg Vegetable
Phenylalanine 0.12mg 0.023mg Vegetable
Valine 0.149mg 0.025mg Vegetable
Histidine 0.073mg 0.011mg Vegetable
Saturated Fat 0.031g 0.037g Vegetable
Monounsaturated Fat 0.01g 0.009g Vegetable
Polyunsaturated fat 0.072g 0.004g 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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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
36%
Vegetable
37%
Pumpkin
Minerals Daily Need Coverage Score
19%
Vegetable
11%
Pumpkin

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 14)
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

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. 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/168449/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.