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  6. White bread vs. Pumpkin

White bread vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between white bread and pumpkin

  • White bread has more vitamin B1, selenium, iron, vitamin B3, folate, manganese, calcium, and vitamin B2, while pumpkin has more vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin contains 490 times less sodium than white bread. White bread contains 490mg of sodium, while pumpkin contains 1mg.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Pumpkin, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +585.7%
Contains more IronIron +351.3%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +328.8%
Contains more SeleniumSelenium +7233.3%
Contains more PotassiumPotassium +169.8%
Contains more CopperCopper +25.7%
Contains less SodiumSodium -99.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +966%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +696.7%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +593.8%
Contains more CholineCholine +78%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +381.8%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Vitamin B1 0.533mg 0.05mg 40%
Selenium 22µg 0.3µg 39%
Iron 3.61mg 0.8mg 35%
Vitamin B3 4.78mg 0.6mg 26%
Folate 111µg 16µg 24%
Sodium 490mg 1mg 21%
Manganese 0.536mg 0.125mg 18%
Protein 8.85g 1g 16%
Starch 37.17g 15%
Carbs 49.42g 6.5g 14%
Calories 266kcal 26kcal 12%
Calcium 144mg 21mg 12%
Polyunsaturated fat 1.602g 0.005g 11%
Vitamin B2 0.243mg 0.11mg 10%
Vitamin C 0mg 9mg 10%
Fiber 2.7g 0.5g 9%
Phosphorus 98mg 44mg 8%
Potassium 126mg 340mg 6%
Vitamin E 0.22mg 1.06mg 6%
Vitamin B5 0.536mg 0.298mg 5%
Fats 3.33g 0.1g 5%
Zinc 0.74mg 0.32mg 4%
Copper 0.101mg 0.127mg 3%
Magnesium 23mg 12mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 0.052g 3%
Vitamin B6 0.087mg 0.061mg 2%
Monounsaturated fat 0.599g 0.013g 1%
Choline 14.6mg 8.2mg 1%
Vitamin K 0.2µg 1.1µg 1%
Net carbs 46.72g 6g N/A
Sugar 5.67g 2.76g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +785%
Contains more FatsFats +3230%
Contains more CarbsCarbs +660.3%
Contains more OtherOther +147.5%
Contains more WaterWater +151.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +4507.7%
Contains more Poly. FatPolyunsaturated fat +31940%
Contains less Sat. FatSaturated fat -92.6%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.