Potato vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between potatoes and pumpkins?

Potatoes are higher in vitamin B6, potassium, iron, vitamin B3, phosphorus, manganese, and vitamin C, yet pumpkins are higher in vitamin A and vitamin E.
Pumpkins' daily need coverage for vitamin A is 115% more.
Potatoes have 7 times more vitamin B6 than pumpkins. While potatoes have 0.311mg of vitamin B6, pumpkins have only 0.044mg.
The glycemic index of pumpkins is lower.

We used Potatoes, baked, flesh, and skin, 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.

Potato

Pumpkin

Contains more MagnesiumMagnesium	+211.1%
Contains more PotassiumPotassium	+132.6%
Contains more IronIron	+89.5%
Contains more CopperCopper	+29.7%
Contains more ZincZinc	+56.5%
Contains more PhosphorusPhosphorus	+133.3%
Contains more ManganeseManganese	+146.1%
Contains more SeleniumSelenium	+100%

Contains less SodiumSodium

-90%

~equal in Calcium ~15mg

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.

Potato

Pumpkin

Contains more Vitamin CVitamin C	+104.3%
Contains more Vitamin B1Vitamin B1	+106.5%
Contains more Vitamin B3Vitamin B3	+241.4%
Contains more Vitamin B5Vitamin B5	+87.1%
Contains more Vitamin B6Vitamin B6	+606.8%
Contains more Vitamin KVitamin K	+150%
Contains more FolateFolate	+211.1%

Contains more Vitamin AVitamin A	+28700%
Contains more Vitamin EVitamin E	+1900%
Contains more Vitamin B2Vitamin B2	+62.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	1µg	288µg	32%
Vitamin B6	0.311mg	0.044mg	21%
Potassium	535mg	230mg	9%
Starch	17.27g		7%
Iron	1.08mg	0.57mg	6%
Phosphorus	70mg	30mg	6%
Manganese	0.219mg	0.089mg	6%
Vitamin B3	1.41mg	0.413mg	6%
Vitamin C	9.6mg	4.7mg	5%
Carbs	21.15g	4.9g	5%
Magnesium	28mg	9mg	5%
Vitamin E	0.04mg	0.8mg	5%
Folate	28µg	9µg	5%
Calories	93kcal	20kcal	4%
Protein	2.5g	0.72g	4%
Fiber	2.2g	1.1g	4%
Vitamin B5	0.376mg	0.201mg	4%
Copper	0.118mg	0.091mg	3%
Vitamin B1	0.064mg	0.031mg	3%
Vitamin B2	0.048mg	0.078mg	2%
Choline	14.8mg	6.2mg	2%
Zinc	0.36mg	0.23mg	1%
Vitamin K	2µg	0.8µg	1%
Protein per 100 calories	2.7g	3.6g	N/A
Calories per 10 g protein	372kcal	278kcal	N/A
Weight per 100 calories	108g	500g	N/A
Fats	0.13g	0.07g	0%
Net carbs	18.95g	3.8g	N/A
Calcium	15mg	15mg	0%
Sugar	1.18g	2.08g	N/A
Sodium	10mg	1mg	0%
Selenium	0.4µg	0.2µg	0%
Saturated fat	0.034g	0.037g	0%
Monounsaturated fat	0.003g	0.009g	0%
Polyunsaturated fat	0.057g	0.004g	0%
Tryptophan	0.025mg	0.009mg	0%
Threonine	0.081mg	0.021mg	0%
Isoleucine	0.08mg	0.023mg	0%
Leucine	0.119mg	0.034mg	0%
Lysine	0.13mg	0.039mg	0%
Methionine	0.038mg	0.008mg	0%
Phenylalanine	0.099mg	0.023mg	0%
Valine	0.125mg	0.025mg	0%
Histidine	0.042mg	0.011mg	0%
Fructose	0.34g		0%