Pumpkin vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between pumpkins and vegetable?

Pumpkins are higher in vitamin A, yet vegetable is higher in vitamin K, fiber, manganese, and protein.
Vegetable's daily need coverage for vitamin K is 19% more.
The glycemic index of pumpkins is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

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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.

Pumpkin

Vegetable

Contains more PotassiumPotassium	+36.1%
Contains less SodiumSodium	-97.1%

Contains more MagnesiumMagnesium	+144.4%
Contains more CalciumCalcium	+66.7%
Contains more IronIron	+43.9%
Contains more ZincZinc	+113%
Contains more PhosphorusPhosphorus	+70%
Contains more ManganeseManganese	+325.8%
Contains more SeleniumSelenium	+50%

~equal in Copper ~0.083mg

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.

Pumpkin

Vegetable

Contains more Vitamin CVitamin C	+46.9%
Contains more Vitamin AVitamin A	+34.6%
Contains more Vitamin EVitamin E	+110.5%
Contains more Vitamin B5Vitamin B5	+33.1%

Contains more Vitamin B1Vitamin B1	+129%
Contains more Vitamin B2Vitamin B2	+53.8%
Contains more Vitamin B3Vitamin B3	+106.1%
Contains more Vitamin B6Vitamin B6	+68.2%
Contains more Vitamin KVitamin K	+2837.5%
Contains more FolateFolate	+111.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.8µg	23.5µg	19%
Fiber	1.1g	4.4g	13%
Manganese	0.089mg	0.379mg	13%
Vitamin A	288µg	214µg	8%
Protein	0.72g	2.86g	4%
Carbs	4.9g	13.09g	3%
Magnesium	9mg	22mg	3%
Iron	0.57mg	0.82mg	3%
Phosphorus	30mg	51mg	3%
Vitamin E	0.8mg	0.38mg	3%
Vitamin B1	0.031mg	0.071mg	3%
Vitamin B2	0.078mg	0.12mg	3%
Vitamin B3	0.413mg	0.851mg	3%
Folate	9µg	19µg	3%
Choline	6.2mg	24.1mg	3%
Calories	20kcal	65kcal	2%
Vitamin C	4.7mg	3.2mg	2%
Potassium	230mg	169mg	2%
Zinc	0.23mg	0.49mg	2%
Vitamin B6	0.044mg	0.074mg	2%
Calcium	15mg	25mg	1%
Copper	0.091mg	0.083mg	1%
Sodium	1mg	35mg	1%
Vitamin B5	0.201mg	0.151mg	1%
Protein per 100 calories	3.6g	4.4g	N/A
Calories per 10 g protein	278kcal	227kcal	N/A
Weight per 100 calories	500g	154g	N/A
Fats	0.07g	0.15g	0%
Net carbs	3.8g	8.69g	N/A
Sugar	2.08g	3.12g	N/A
Selenium	0.2µg	0.3µg	0%
Saturated fat	0.037g	0.031g	0%
Monounsaturated fat	0.009g	0.01g	0%
Polyunsaturated fat	0.004g	0.072g	0%
Tryptophan	0.009mg	0.029mg	0%
Threonine	0.021mg	0.115mg	0%
Isoleucine	0.023mg	0.139mg	0%
Leucine	0.034mg	0.19mg	0%
Lysine	0.039mg	0.17mg	0%
Methionine	0.008mg	0.034mg	0%
Phenylalanine	0.023mg	0.12mg	0%
Valine	0.025mg	0.149mg	0%
Histidine	0.011mg	0.073mg	0%