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  6. Vegetable vs. Pumpkin

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 RAE, Vitamin C, and Potassium.
  • Pumpkin's daily need coverage for Vitamin A RAE 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
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.
Vegetable
Vegetable
6
:
3
Pumpkin
Pumpkin
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Manganese +203.2%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Equal in Iron - 0.8
Equal in Selenium - 0.3
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +19%
Contains more Magnesium +83.3%
Contains more Phosphorus +15.9%
Contains more Zinc +53.1%
Contains more Manganese +203.2%
Contains more Potassium +101.2%
Contains less Sodium -97.1%
Contains more Copper +53%
Equal in Iron - 0.8
Equal in Selenium - 0.3

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.
Vegetable
Vegetable
6
:
4
Pumpkin
Pumpkin
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
Vegetable
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%
Pumpkin
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Pumpkin
Pumpkin
Contains more Protein +186%
Contains more Fats +50%
Contains more Carbs +101.4%
Contains more Water +10.1%
Contains more Other +19.4%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +186%
Contains more Fats +50%
Contains more Carbs +101.4%
Contains more Water +10.1%
Contains more Other +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +1340%
Contains more Monounsaturated Fat +30%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +1340%
Contains more Monounsaturated Fat +30%

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 6g Vegetable
Protein 2.86g 1g Vegetable
Fats 0.15g 0.1g Vegetable
Carbs 13.09g 6.5g Vegetable
Calories 65kcal 26kcal Vegetable
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
Manganese 0.379mg 0.125mg Vegetable
Selenium 0.3µg 0.3µg
Vitamin A 4277IU 8513IU Pumpkin
Vitamin A RAE 214µg 426µg Pumpkin
Vitamin E 0.38mg 1.06mg Pumpkin
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 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
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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
19%
Vegetable
16%
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 - 0.021g)
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 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/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.