Watermelon vs. Pumpkin — In-Depth Nutrition Comparison
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How are Watermelon and Pumpkin different?
- Pumpkin has more Vitamin A RAE, and Copper than Watermelon.
- Daily need coverage for Vitamin A RAE from Pumpkin is 29% higher.
- Watermelon contains 3 times more Sugar than Pumpkin. While Watermelon contains 6.2g of Sugar, Pumpkin contains only 2.08g.
Watermelon, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used 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 SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +105.4% |
| Contains more IronIron | +137.5% |
| Contains more CopperCopper | +116.7% |
| Contains more ZincZinc | +130% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more ManganeseManganese | +134.2% |
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 CVitamin C | +72.3% |
| Contains more Vitamin AVitamin A | +911.4% |
| Contains more Vitamin E Vitamin E | +1500% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +132% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +51.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +54.1% |
| Contains more ProteinProtein | +18% |
| Contains more OtherOther | +158.3% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated Fat:
Sat. Fat
0.037 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
| Contains less Sat. FatSaturated Fat | -56.8% |
| Contains more Mono. FatMonounsaturated Fat | +311.1% |
| Contains more Poly. FatPolyunsaturated fat | +1150% |
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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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 30kcal | 20kcal |
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| Protein | 0.61g | 0.72g |
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| Fats | 0.15g | 0.07g |
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| Vitamin C | 8.1mg | 4.7mg |
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| Net carbs | 7.15g | 3.8g |
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| Carbs | 7.55g | 4.9g |
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| Magnesium | 10mg | 9mg |
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| Calcium | 7mg | 15mg |
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| Potassium | 112mg | 230mg |
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| Iron | 0.24mg | 0.57mg |
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| Sugar | 6.2g | 2.08g |
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| Fiber | 0.4g | 1.1g |
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| Copper | 0.042mg | 0.091mg |
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| Zinc | 0.1mg | 0.23mg |
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| Phosphorus | 11mg | 30mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 569IU | 5755IU |
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| Vitamin A RAE | 28µg | 288µg |
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| Vitamin E | 0.05mg | 0.8mg |
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| Manganese | 0.038mg | 0.089mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin B1 | 0.033mg | 0.031mg |
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| Vitamin B2 | 0.021mg | 0.078mg |
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| Vitamin B3 | 0.178mg | 0.413mg |
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| Vitamin B5 | 0.221mg | 0.201mg |
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| Vitamin B6 | 0.045mg | 0.044mg |
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| Vitamin K | 0.1µg | 0.8µg |
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| Folate | 3µg | 9µg |
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| Choline | 4.1mg | 6.2mg |
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| Saturated Fat | 0.016g | 0.037g |
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| Monounsaturated Fat | 0.037g | 0.009g |
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| Polyunsaturated fat | 0.05g | 0.004g |
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| Tryptophan | 0.007mg | 0.009mg |
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| Threonine | 0.027mg | 0.021mg |
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| Isoleucine | 0.019mg | 0.023mg |
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| Leucine | 0.018mg | 0.034mg |
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| Lysine | 0.062mg | 0.039mg |
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| Methionine | 0.006mg | 0.008mg |
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| Phenylalanine | 0.015mg | 0.023mg |
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| Valine | 0.016mg | 0.025mg |
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| Histidine | 0.006mg | 0.011mg |
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| Fructose | 3.36g |
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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
8%
34%
Minerals Daily Need Coverage Score
6%
11%
Comparison summary
Which food is lower in Saturated Fat?
Watermelon is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Watermelon is cheaper (difference - $0.1)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 4.12g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.