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  6. Pumpkin vs. Poblano

Pumpkin vs. Poblano — In-Depth Nutrition Comparison

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Significant differences between pumpkin and poblano

  • The amount of vitamin B6, vitamin A, vitamin B2, iron, fiber, potassium, manganese, copper, vitamin B3, and vitamin B5 in poblano is higher than in pumpkin.
  • Poblano covers your daily vitamin B6 needs 267% more than pumpkin.

Specific food types used in this comparison are Pumpkin, raw and Peppers, ancho, dried.

Infographic

Pumpkin vs Poblano 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +841.7%
Contains more CalciumCalcium +190.5%
Contains more PotassiumPotassium +609.1%
Contains more IronIron +1266.3%
Contains more CopperCopper +300%
Contains more ZincZinc +343.8%
Contains more PhosphorusPhosphorus +356.8%
Contains more ManganeseManganese +923.2%
Contains more SeleniumSelenium +866.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +139.9%
Contains more Vitamin B1Vitamin B1 +258%
Contains more Vitamin B2Vitamin B2 +1950%
Contains more Vitamin B3Vitamin B3 +967.2%
Contains more Vitamin B5Vitamin B5 +568.8%
Contains more Vitamin B6Vitamin B6 +5695.1%
Contains more FolateFolate +331.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Poblano DV% diff.
Vitamin B6 0.061mg 3.535mg 267%
Vitamin B2 0.11mg 2.255mg 165%
Iron 0.8mg 10.93mg 127%
Fiber 0.5g 21.6g 84%
Vitamin A 426µg 1022µg 66%
Potassium 340mg 2411mg 61%
Manganese 0.125mg 1.279mg 50%
Copper 0.127mg 0.508mg 42%
Vitamin B3 0.6mg 6.403mg 36%
Vitamin B5 0.298mg 1.993mg 34%
Polyunsaturated fat 0.005g 4.511g 30%
Magnesium 12mg 113mg 24%
Protein 1g 11.86g 22%
Phosphorus 44mg 201mg 22%
Carbs 6.5g 51.42g 15%
Calories 26kcal 281kcal 13%
Folate 16µg 69µg 13%
Fats 0.1g 8.2g 12%
Vitamin B1 0.05mg 0.179mg 11%
Zinc 0.32mg 1.42mg 10%
Vitamin C 9mg 2mg 8%
Vitamin E 1.06mg 7%
Selenium 0.3µg 2.9µg 5%
Calcium 21mg 61mg 4%
Saturated fat 0.052g 0.82g 3%
Sodium 1mg 43mg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Monounsaturated fat 0.013g 0.492g 1%
Protein per 100 calories 3.8g 4.2g N/A
Calories per 10 g protein 260kcal 237kcal N/A
Weight per 100 calories 385g 36g N/A
Unsaturated / Saturated Fat ratio 0.35 6.1 N/A
Net carbs 6g 29.82g N/A
Sugar 2.76g N/A
Tryptophan 0.012mg 0.155mg 0%
Threonine 0.029mg 0.425mg 0%
Isoleucine 0.031mg 0.373mg 0%
Leucine 0.046mg 0.605mg 0%
Lysine 0.054mg 0.515mg 0%
Methionine 0.011mg 0.142mg 0%
Phenylalanine 0.032mg 0.361mg 0%
Valine 0.035mg 0.489mg 0%
Histidine 0.016mg 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +304.8%
Contains more ProteinProtein +1086%
Contains more FatsFats +8100%
Contains more CarbsCarbs +691.1%
Contains more OtherOther +636.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +3684.6%
Contains more Poly. FatPolyunsaturated fat +90120%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.