Pumpkin vs Spinach: Nutrition Comparison

Where is more calories, protein, carbs - what is more healthy?


Pumpkin - calories, kcal, weight, nutrition
Pumpkin - calories, kcal, weight, nutrition

Spinach vs Pumpkin: Nutrition Comparison

per 100gPumpkinSpinach
Calories26 23
Carbohydrates6.5 g3.63 g
Fat0.1 g0.39 g
Dietary fiber0.5 g2.2 g
Protein1 g2.86 g
Calcium21 mg99 mg
Iron0.8 mg2.71 mg
Magnessium12 mg79 mg
Potassium340 mg558 mg
Sodium1 mg79 mg
Zink0.32 mg0.53 mg
Vitaminium B1 (Thiamine)0.05 mg0.078 mg
Vitaminium B2 (riboflavin)0.11 mg0.189 mg
Vitaminium B3 (Niacin)0.6 mg0.724 mg
Vitaminium B50.298 mg0.065 mg
Vitaminium B60.061 mg0.195 mg
Vitaminium B9 (Folic acid)16 mg194 mg
Vitaminium C9 mg28.1 mg
Vitaminium E1.06 mg2.03 mg
Vitaminium K1.1 mg482.9 mg
Beta karoten3100 mg5626 mg

More Calories in Pumpkin

At first glance, you can see that in pumpkin is more calories than in spinach.

Pumpkin has 26 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 13%.

In pumpkin and in spinach most calories came from carbs.

See tables below to compare pumpkin with spinach in details.

Pumpkin And Spinach Nutrition Difference

  • Calories:
    pumpkin - 13% more than spinach
  • Carbohydrates:
    pumpkin - 79% more than spinach
  • Fat:
    spinach - 290% more than pumpkin
  • Dietary fiber:
    spinach - 340% more than pumpkin
  • Protein:
    spinach - 186% more than pumpkin

Less protein in pumpkin

It is aslo easy to see see that in pumpkin is less protein than in spinach.

There is 2.86g per 100g of spinach and 1g per 100g of pumpkin so using simple math we can see that difference is about 186%.

More carbohydrates in pumpkin

In pumpkin is more carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 79%.

Less fat in pumpkin

In pumpkin is less fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.1g/100g in pumpkin. In this case difference is about 290%.

Pumpkin

26kcal
  • Calories26
  • Carbohydrates6.5 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein1 g
Pumpkin calories per:
100g
| ounce | single piece | cup | mashed | cup | cubes

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% FAT

Spinach

23kcal
  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs pumpkin

  • Vitaminium B1 (Thiamine):
    spinach - 56% more than pumpkin
  • Vitaminium B2 (riboflavin):
    spinach - 72% more than pumpkin
  • Vitaminium B3 (Niacin):
    spinach - 21% more than pumpkin
  • Vitaminium B5:
    pumpkin - 358% more than spinach
  • Vitaminium B6:
    spinach - 220% more than pumpkin
  • Vitaminium B9 (Folic acid):
    spinach - 1113% more than pumpkin
  • Vitaminium C:
    spinach - 212% more than pumpkin
  • Vitaminium E:
    spinach - 92% more than pumpkin
  • Vitaminium K:
    spinach - 43800% more than pumpkin
  • Beta karoten:
    spinach - 81% more than pumpkin

Minerals: pumpkin vs spinach

  • Calcium:
    spinach - 371% more than pumpkin
  • Iron:
    spinach - 239% more than pumpkin
  • Magnessium:
    spinach - 558% more than pumpkin
  • Potassium:
    spinach - 64% more than pumpkin
  • Sodium:
    spinach - 7800% more than pumpkin
  • Zink:
    spinach - 66% more than pumpkin
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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