Pumpkin vs Spinach: Calories & Nutrition Showdown


Pumpkin vs Spinach
Nutrition Facts
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Pumpkin vs Spinach 100g Compare
per 100g | Pumpkin | Spinach |
---|---|---|
Calories | 26 | 23 |
Carbohydrates | 6.5 g | 3.63 g |
Fat | 0.1 g | 0.39 g |
Dietary fiber | 0.5 g | 2.2 g |
Protein | 1 g | 2.86 g |
Calcium | 21 mg | 99 mg |
Iron | 0.8 mg | 2.71 mg |
Magnessium | 12 mg | 79 mg |
Potassium | 340 mg | 558 mg |
Sodium | 1 mg | 79 mg |
Zink | 0.32 mg | 0.53 mg |
Vitaminium A | 7384 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 0.724 mg |
Vitaminium B5 | 0.298 mg | 0.065 mg |
Vitaminium B6 | 0.061 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 16 mg | 194 mg |
Vitaminium C | 9 mg | 28.1 mg |
Vitaminium E | 1.06 mg | 2.03 mg |
Vitaminium K | 1.1 µg | 482.9 µg |
Beta karoten | 3100 mg | 5626 mg |
Delving into the World of Pumpkin and Spinach
When autumn arrives, pumpkins take center stage in everything from festive decorations to the culinary world. This versatile vegetable, with its rich orange hue, is not just a symbol of fall but also a powerhouse of nutrients. On the other hand, spinach, with its deep green leaves, is a year-round favorite known for its role in boosting health. Both vegetables are celebrated for their nutritional benefits, but how do they compare when placed side by side?
Nutritional Breakdown: Pumpkin vs. Spinach
Understanding the nutritional content of pumpkin and spinach can help you make informed decisions about incorporating them into your diet. Here's a closer look at what each offers:
- Calories: Pumpkin has 26 calories per 100 grams, while spinach has slightly fewer at 23 calories. This makes both excellent choices for those monitoring their calorie intake.
- Carbohydrates and Fiber: With 6.5 grams of carbohydrates, pumpkin surpasses spinach's 3.63 grams. However, spinach takes the lead in fiber content with 2.2 grams compared to pumpkin's 0.5 grams, making it great for digestion.
- Protein: Spinach is a clear winner in this category, offering 2.86 grams of protein per 100 grams, compared to pumpkin's 1 gram.
- Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but they shine in different areas. Pumpkin is a good source of vitamin A, with 7384 IU, while spinach provides a whopping 9377 IU. Spinach also leads in iron, magnesium, and vitamin K, essential for blood, bone health, and more.
What Does This Mean for Your Diet?
Choosing between pumpkin and spinach may depend on what your diet is lacking. Looking for a low-calorie option with high fiber and protein? Spinach might be the way to go. On the hunt for a vegetable that's versatile in recipes and packed with vitamin A? Pumpkin could be your pick. However, the truth is, you don't have to choose. Both can be part of a balanced diet, offering a range of benefits that complement each other beautifully.
Conclusion: The Power of Variety
In the nutritional showdown between pumpkin and spinach, it's clear that both have their unique strengths. Pumpkin, with its comforting texture and sweet flavor, offers a bounty of vitamin A and carbohydrates for energy. Spinach, with its nutrient-dense profile, provides a powerful punch of protein, fiber, and essential minerals. By incorporating both into your diet, you can enjoy a wide spectrum of nutrients that support overall health. Remember, when it comes to eating healthy, variety is not just the spice of life—it's the very essence of nutrition.
Pumpkin 100g
26kcalCalories source
- 84% CARBS.
- 13% PROTEIN
- 3% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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