Pumpkin vs Spinach
Nutrition comparison per 100 g serving
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Spinach wins in 21 out of 29 nutrient categories
Pumpkin: 4
vs
Spinach: 21
(4 ties)
Overview
Vitamins
| Vitamin | Pumpkin | Spinach | Winner |
|---|---|---|---|
| Choline, total | 9.8 MG | 24.8 MG | |
| Folate, total | 12 UG | 121 UG | |
| Niacin | 0.4 MG | 0.4 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 778 UG | 603 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 4.2 MG | 2.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 3.5 MG | |
| Vitamin K (phylloquinone) | 16 UG | 540.7 UG |
Minerals
| Mineral | Pumpkin | Spinach | Winner |
|---|---|---|---|
| Calcium, Ca | 26 MG | 153 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 1.4 MG | 2.0 MG | |
| Magnesium, Mg | 23 MG | 82 MG | |
| Manganese, Mn | 0.1 MG | 0.7 MG | |
| Phosphorus, P | 35 MG | 50 MG | |
| Potassium, K | 206 MG | 302 MG | |
| Selenium, Se | 0.4 UG | 5.5 UG | |
| Sodium, Na | 5 MG | 322 MG | |
| Zinc, Zn | 0.2 MG | 0.5 MG |