Pumpkin vs Spinach: Calories & Nutrition Showdown



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

Pumpkin vs Spinach
Nutrition Facts

Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pumpkin vs Spinach 100g Compare


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 A7384 µg9377 µg
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 µg482.9 µg
Beta karoten3100 mg5626 mg
Pumpkin vs Spinach: A Nutritional Perspective

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

26kcal

Calories source

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

Spinach 100g

23kcal

Calories source

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