First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Spinach | Pumpkin |
| Nutrient | spinach | pumpkin |
| Protein | 25g | 8g |
| Carbohydrate | 32g | 50g |
| Fiber | 19g | 4g |
| Fat | 3g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | spinach | pumpkin |
| Choline | 37% | 14% |
| Vitamin A | 653% | 454% |
| Vitamin C | 326% | 92% |
| Vitamin E | 147% | 68% |
| Vitamin K | 5249% | 11% |
Spinach have significantly more Vitamins A, E, C, K than pumpkin. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Pumpkin are a good source of Thiamin, Niacin, Magnesium, Zinc, Calcium. Pumpkin are a great source of Vitamin E, Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Phosphorus. Pumpkin are an excellent source of Vitamin A, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | spinach | pumpkin |
| Vitamin B1 | 68% | 39% |
| Vitamin B2 | 149% | 77% |
| Vitamin B3 | 53% | 39% |
| Vitamin B5 | 11% | 46% |
| Vitamin B6 | 154% | 43% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | spinach | pumpkin |
| Sodium | 46% | 1% |
| Potasium | 139% | 75% |
| Calcium | 172% | 32% |
| Magnesium | 196% | 26% |
| Phosphorus | 73% | 58% |
| Iron | 393% | 103% |
| Manganese | 339% | 42% |
| Selenium | 19% | 5% |
| Copper | 113% | 98% |
| Zinc | 49% | 26% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
