Pumpkin
Vegetables 5 variants
Pumpkin is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin A > 91% Vitamin E > 73%
Select a nutrient to see how the 5 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| canned, with salt | 1.1 | > 13% |
| canned, without salt | 1.1 | > 13% |
| raw | 1.0 | > 12% |
| cooked, boiled, drained, with salt | 0.7 | > 9% |
| cooked, boiled, drained, without salt | 0.7 | > 9% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| canned, with salt | 1.4 | > 51% |
| canned, without salt | 1.4 | > 51% |
| raw | 0.8 | > 34% |
| cooked, boiled, drained, with salt | 0.6 | > 25% |
| cooked, boiled, drained, without salt | 0.6 | > 25% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| canned, with salt | 23.0 | > 56% |
| canned, without salt | 23.0 | > 57% |
| raw | 12.0 | > 22% |
| cooked, boiled, drained, with salt | 9.0 | > 14% |
| cooked, boiled, drained, without salt | 9.0 | > 14% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| raw | 0.3 | > 23% |
| cooked, boiled, drained, with salt | 0.2 | > 17% |
| cooked, boiled, drained, without salt | 0.2 | > 18% |
| canned, with salt | 0.2 | > 13% |
| canned, without salt | 0.2 | > 14% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| canned, with salt | 26.0 | > 55% |
| canned, without salt | 26.0 | > 56% |
| raw | 21.0 | > 50% |
| cooked, boiled, drained, with salt | 15.0 | > 39% |
| cooked, boiled, drained, without salt | 15.0 | > 40% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| raw | 340.0 | > 74% |
| cooked, boiled, drained, with salt | 230.0 | > 47% |
| cooked, boiled, drained, without salt | 230.0 | > 47% |
| canned, with salt | 206.0 | > 42% |
| canned, without salt | 206.0 | > 42% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| raw | 44.0 | > 21% |
| canned, with salt | 35.0 | > 18% |
| canned, without salt | 35.0 | > 18% |
| cooked, boiled, drained, with salt | 30.0 | > 16% |
| cooked, boiled, drained, without salt | 30.0 | > 16% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| canned, with salt | 2.9 | > 63% |
| canned, without salt | 2.9 | > 63% |
| cooked, boiled, drained, with salt | 1.1 | > 25% |
| cooked, boiled, drained, without salt | 1.1 | > 26% |
| raw | 0.5 | > 11% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| raw | 9.0 | > 64% |
| cooked, boiled, drained, with salt | 4.7 | > 53% |
| cooked, boiled, drained, without salt | 4.7 | > 53% |
| canned, with salt | 4.2 | > 52% |
| canned, without salt | 4.2 | > 52% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| canned, with salt | 1.1 | > 80% |
| canned, without salt | 1.1 | > 80% |
| raw | 1.1 | > 80% |
| cooked, boiled, drained, with salt | 0.8 | > 73% |
| cooked, boiled, drained, without salt | 0.8 | > 74% |
| Variant | Folate (µg) | All foods |
|---|---|---|
| raw | 16.0 | > 56% |
| canned, with salt | 12.0 | > 49% |
| canned, without salt | 12.0 | > 50% |
| cooked, boiled, drained, with salt | 9.0 | > 41% |
| cooked, boiled, drained, without salt | 9.0 | > 43% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| canned, with salt | 9.8 | > 23% |
| canned, without salt | 9.8 | > 23% |
| raw | 8.2 | > 20% |
| cooked, boiled, drained, with salt | 6.2 | > 15% |
| cooked, boiled, drained, without salt | 6.2 | > 15% |
All foods Per 100g · USDA FoodData Central