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  6. Pumpkin vs. Sun-dried tomato

Pumpkin vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are pumpkin and sun-dried tomato different?

  • Pumpkin is richer in vitamin A, while sun-dried tomato is higher in vitamin C, copper, potassium, iron, fats, fiber, vitamin B2, vitamin B6, and vitamin B3.
  • Sun-dried tomato covers your daily need for vitamin C 103% more than pumpkin.
  • Pumpkin contains 7 times more vitamin A than sun-dried tomato. Pumpkin contains 426µg of vitamin A, while sun-dried tomato contains 64µg.
  • Pumpkin has a higher glycemic index (52) than sun-dried tomato (30).

Pumpkin, raw and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Pumpkin vs Sun-dried tomato infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +123.8%
Contains more PotassiumPotassium +360.3%
Contains more IronIron +235%
Contains more CopperCopper +272.4%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +215.9%
Contains more ManganeseManganese +272.8%
Contains more SeleniumSelenium +900%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 339% 0% 21% 0% 48% 88% 68% 29% 74% 0% 0% 17%
Contains more Vitamin AVitamin A +565.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1031.1%
Contains more Vitamin B1Vitamin B1 +286%
Contains more Vitamin B2Vitamin B2 +248.2%
Contains more Vitamin B3Vitamin B3 +505%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B6Vitamin B6 +423%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Sun-dried tomato DV% diff.
Vitamin C 9mg 101.8mg 103%
Vitamin A 426µg 64µg 40%
Copper 0.127mg 0.473mg 38%
Potassium 340mg 1565mg 36%
Iron 0.8mg 2.68mg 24%
Fats 0.1g 14.08g 22%
Monounsaturated fat 0.013g 8.663g 22%
Fiber 0.5g 5.8g 21%
Vitamin B2 0.11mg 0.383mg 21%
Vitamin B6 0.061mg 0.319mg 20%
Vitamin B3 0.6mg 3.63mg 19%
Magnesium 12mg 81mg 16%
Manganese 0.125mg 0.466mg 15%
Phosphorus 44mg 139mg 14%
Polyunsaturated fat 0.005g 2.06g 14%
Sodium 1mg 266mg 12%
Vitamin B1 0.05mg 0.193mg 12%
Calories 26kcal 213kcal 9%
Protein 1g 5.06g 8%
Saturated fat 0.052g 1.893g 8%
Vitamin E 1.06mg 7%
Carbs 6.5g 23.33g 6%
Selenium 0.3µg 3µg 5%
Zinc 0.32mg 0.78mg 4%
Vitamin B5 0.298mg 0.479mg 4%
Calcium 21mg 47mg 3%
Folate 16µg 23µg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Protein per 100 calories 3.8g 2.4g N/A
Calories per 10 g protein 260kcal 421kcal N/A
Weight per 100 calories 385g 47g N/A
Unsaturated / Saturated Fat ratio 0.35 5.7 N/A
Net carbs 6g 17.53g N/A
Sugar 2.76g N/A
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.029mg 0.128mg 0%
Isoleucine 0.031mg 0.121mg 0%
Leucine 0.046mg 0.185mg 0%
Lysine 0.054mg 0.186mg 0%
Methionine 0.011mg 0.044mg 0%
Phenylalanine 0.032mg 0.131mg 0%
Valine 0.035mg 0.13mg 0%
Histidine 0.016mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +70.2%
Contains more ProteinProtein +406%
Contains more FatsFats +13980%
Contains more CarbsCarbs +258.9%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +66538.5%
Contains more Poly. FatPolyunsaturated fat +41100%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.