Pumpkin vs Tomato: Nutrition & Calories Compare



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

Pumpkin vs Tomato
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.
Tomato
Serving size:
  change
one tomato (123g)slice (20g)cup (180g)half cup (90g)
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 Tomato 100g Compare


per 100gPumpkinTomato
Calories26 18
Carbohydrates6.5 g3.9 g
Fat0.1 g0.2 g
Dietary fiber0.5 g1.2 g
Protein1 g0.9 g
Calcium21 mg10 mg
Iron0.8 mg0.3 mg
Magnessium12 mg11 mg
Phosphorus44 mg24 mg
Potassium340 mg237 mg
Sodium1 mg5 mg
Zink0.32 mg0.17 mg
Vitaminium A7384 µg833 µg
Vitaminium B1 (Thiamine)0.05 mg0.037 mg
Vitaminium B3 (Niacin)0.6 mg0.594 mg
Vitaminium B60.061 mg0.08 mg
Vitaminium B9 (Folic acid)16 mg15 mg
Vitaminium C9 mg13 mg
Vitaminium E1.06 mg0.54 mg
Vitaminium K1.1 µg7.9 µg
Beta karoten3100 mg101 mg
Pumpkin vs Tomato: A Nutritional Comparison

Delving Into the World of Pumpkins and Tomatoes

Before we dive into the nutritional battle between pumpkin and tomato, let's appreciate some fascinating facts about these two kitchen staples. Pumpkins, with their rich history, are not only a symbol of fall and a centerpiece of Halloween but also a highly versatile vegetable used in soups, pies, and even as a decorative item. On the other hand, tomatoes, with their vibrant color and juicy texture, are a cornerstone of various cuisines around the world, adding flavor to salads, sauces, and countless dishes.

Calories and Macronutrients: A Closer Look

When it comes to calories, tomatoes edge out pumpkins with a lower count, having only 18 calories per 100 grams compared to pumpkin's 26 calories. This makes tomatoes an excellent choice for those watching their calorie intake.

In terms of carbohydrates, pumpkins have a higher content at 6.5g per 100 grams, while tomatoes contain 3.9g. However, tomatoes take the lead in fiber with 1.2g, a bit more than the 0.5g found in pumpkins, aiding in digestion and providing a feeling of fullness.

Both are low in fat, but tomatoes offer slightly more at 0.2g compared to pumpkin's negligible 0.1g. Protein levels are nearly the same, with pumpkins slightly ahead at 1g per 100 grams versus tomatoes' 0.9g.

Minerals and Vitamins: The Essentials

Pumpkins shine in the vitamin department, especially with their vitamin A content at 7384 IU, significantly higher than the 833 IU found in tomatoes. This makes pumpkins an excellent choice for eye health and immune function.

Both vegetables provide a good dose of essential minerals such as calcium, magnesium, and potassium, but pumpkins generally offer more. For instance, they have 340mg of potassium per 100 grams compared to tomatoes' 237mg, supporting heart health and muscle function.

However, tomatoes are not to be underestimated. They boast a higher vitamin C content at 13mg per 100 grams, surpassing pumpkins' 9mg. This makes tomatoes a great choice for skin health and immunity.

What Does This Mean for Your Diet?

Choosing between pumpkin and tomato ultimately depends on your dietary needs and preferences. If you're seeking to increase your vitamin A intake or need a boost in potassium, pumpkin might be the way to go. On the other hand, if you're looking for a low-calorie option that's rich in vitamin C and dietary fiber, tomatoes could be more beneficial.

Regardless of your choice, both pumpkins and tomatoes offer a wealth of nutrients that can contribute to a balanced and healthy diet. Incorporating a variety of vegetables into your meals is key to getting the broad spectrum of vitamins and minerals your body needs to function at its best.

In conclusion, while the nutritional profiles of pumpkins and tomatoes differ in certain aspects, both are nutritious in their own right and can be enjoyed in a multitude of delicious ways. Whether you're carving a pumpkin for Halloween or slicing a tomato for your salad, you're making a choice that supports good health.

Pumpkin 100g

26kcal

Calories source

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

Tomato 100g

18kcal

Calories source

  • 74% CARBS
  • 17% PROTEIN
  • 9% 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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