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  6. Pumpkin vs. Spirulina

Pumpkin vs. Spirulina — In-Depth Nutrition Comparison

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How are pumpkins and spirulina different?

  • Pumpkins are higher in vitamin A; however, spirulina is richer in copper, iron, vitamin B2, vitamin B1, and protein.
  • Daily need coverage for copper for spirulina is 56% higher.
  • Pumpkins contain 96 times more vitamin A than spirulina. While pumpkins contain 288µg of vitamin A, spirulina contains only 3µg.
  • Pumpkins have less sodium.

Pumpkin, cooked, boiled, drained, without salt and Seaweed, spirulina, raw are the varieties used in this article.

Infographic

Pumpkin vs Spirulina infographic
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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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +81.1%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +172.7%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +111.1%
Contains more IronIron +389.5%
Contains more CopperCopper +556%
Contains more ManganeseManganese +109%
Contains more SeleniumSelenium +250%

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +422.2%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +63.3%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B1Vitamin B1 +616.1%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +189.6%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin KVitamin K +212.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin Spirulina DV% diff.
Copper 0.091mg 0.597mg 56%
Vitamin A 288µg 3µg 32%
Iron 0.57mg 2.79mg 28%
Vitamin B2 0.078mg 0.342mg 20%
Vitamin B1 0.031mg 0.222mg 16%
Protein 0.72g 5.92g 10%
Vitamin B3 0.413mg 1.196mg 5%
Vitamin C 4.7mg 0.9mg 4%
Sodium 1mg 98mg 4%
Manganese 0.089mg 0.186mg 4%
Potassium 230mg 127mg 3%
Fiber 1.1g 0.4g 3%
Phosphorus 30mg 11mg 3%
Magnesium 9mg 19mg 2%
Vitamin E 0.8mg 0.49mg 2%
Vitamin B5 0.201mg 0.325mg 2%
Carbs 4.9g 2.42g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B6 0.044mg 0.034mg 1%
Vitamin K 0.8µg 2.5µg 1%
Polyunsaturated fat 0.004g 0.106g 1%
Calories 20kcal 26kcal 0%
Protein per 100 calories 3.6g 23g N/A
Calories per 10 g protein 278kcal 44kcal N/A
Weight per 100 calories 500g 385g N/A
Fats 0.07g 0.39g 0%
Net carbs 3.8g 2.02g N/A
Calcium 15mg 12mg 0%
Sugar 2.08g 0.3g N/A
Zinc 0.23mg 0.2mg 0%
Folate 9µg 9µg 0%
Choline 6.2mg 6.5mg 0%
Saturated fat 0.037g 0.135g 0%
Monounsaturated fat 0.009g 0.034g 0%
Tryptophan 0.009mg 0.096mg 0%
Threonine 0.021mg 0.306mg 0%
Isoleucine 0.023mg 0.331mg 0%
Leucine 0.034mg 0.509mg 0%
Lysine 0.039mg 0.312mg 0%
Methionine 0.008mg 0.118mg 0%
Phenylalanine 0.023mg 0.286mg 0%
Valine 0.025mg 0.362mg 0%
Histidine 0.011mg 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +102.5%
Contains more ProteinProtein +722.2%
Contains more FatsFats +457.1%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +277.8%
Contains more Poly. FatPolyunsaturated fat +2550%

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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/168449/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.