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Nutritional Profile of Raw Pumpkin - Care Omnia Nutrition

We got 66 nutritional values in our nutrition profile for Raw Pumpkin.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks top-of-the-line (Top 25) for one nutrient:

Also, when compared to all foods, it ranks notably well (Top 100) for one additional nutrient:

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks first-rate (Top 10) for one nutrient:

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for one additional nutrient:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Raw Pumpkin

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Pumpkin

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Pumpkin

6.5%
0.1%
1%
91.6%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Pumpkin

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Pumpkin

In food category: Vegetables and Vegetable Products

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
6.5 g
1.8 g
509
1880
Fiber, total dietary
500 mg
141.7 mg
92
254
Sugars (Total incl. NLEA)
2.8 g
782.4 mg
294
1400
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
13 mg
3.7 mg
613
2828
Fatty Acids, total polyunsaturated
5 mg
1.4 mg
778
2510
Fatty Acids, total saturated
52 mg
14.7 mg
687
2755
Total Lipid (Fat)
100 mg
28.3 mg
433
1761
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
1 mg
0.3 mg
99
709
Myristic Acid (14:0)
6 mg
1.7 mg
189
1144
Palmitic Acid (16:0)
37 mg
10.5 mg
566
2239
Stearic Acid (18:0)
3 mg
0.9 mg
344
1688
Monounsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
6 mg
1.7 mg
611
2806
Palmitoleic Acid (16:1)
6 mg
1.7 mg
83
977
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
2 mg
0.6 mg
713
2392
Linolenic Acid (18:3)
3 mg
0.9 mg
306
953
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
28 mg
7.9 mg
197
934
Arginine
54 mg
15.3 mg
201
931
Aspartic Acid
102 mg
28.9 mg
242
949
Cystine
3 mg
0.9 mg
99
493
Glutamic Acid
184 mg
52.2 mg
244
981
Glycine
27 mg
7.7 mg
165
976
Histidine
16 mg
4.5 mg
130
992
Isoleucine
31 mg
8.8 mg
180
990
Leucine
46 mg
13 mg
222
982
Lysine
54 mg
15.3 mg
198
939
Methionine
11 mg
3.1 mg
100
939
Phenylalanine
32 mg
9.1 mg
176
1010
Proline
26 mg
7.4 mg
172
1039
Serine
44 mg
12.5 mg
162
1022
Threonine
29 mg
8.2 mg
168
983
Tryptophan
12 mg
3.4 mg
80
453
Tyrosine
42 mg
11.9 mg
134
996
Valine
35 mg
9.9 mg
202
1009
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
1 g
283.5 mg
418
1519
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
16 µg
4.5 µg
154
439
Folate, food
16 µg
4.5 µg
154
273
Folate, total
16 µg
4.5 µg
159
375
Niacin
600 µg
170.1 µg
431
1943
Pantothenic Acid
298 µg
84.5 µg
185
888
Riboflavin
110 µg
31.2 µg
173
701
Thiamin
50 µg
14.2 µg
193
834
Vitamin B6
61 µg
17.3 µg
299
920
Vitamin C
9 mg
2.6 mg
353
533
Fat-soluble Vitamins (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
4 mg
1.1 mg
10
10
alpha-Tocopherol
1.1 mg
300.5 µg
180
537
beta-Carotene
3.1 mg
878.8 µg
242
279
Lutein + Zeaxanthin
1.5 mg
425.2 µg
220
267
Phylloquinone
1.1 µg
0.3 µg
650
914
Vitamin A, IU
8.5k IU
2.4k IU
47
96
Vitamin A, RAE
426 µg
120.8 µg
160
321
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
21 mg
6 mg
176
526
Copper, Cu
127 µg
36 µg
182
722
Iron, Fe
800 µg
226.8 µg
211
842
Magnesium, Mg
12 mg
3.4 mg
118
359
Manganese, Mn
125 µg
35.4 µg
291
905
Phosphorus, P
44 mg
12.5 mg
127
628
Potassium, K
340 mg
96.4 mg
227
558
Selenium, Se
0.3 µg
0.1 µg
102
696
Sodium, Na
1 mg
283.5 µg
451
1161
Zinc, Zn
320 µg
90.7 µg
132
895
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
8.2 mg
2.3 mg
319
1074
Phytosterols
12 mg
3.4 mg
13
105
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
91.6 g
26 g
99
147
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
800 mg
226.8 mg
173
584
Kcal (Energy)
26 kcal
7.4 kcal
196
663
KJ (Energy)
109 kj
30.9 kj
274
1053
Figure 2. Nutritional profile of raw pumpkin with 66 nutrient values.

Foods Available Online

We searched Amazon for "Pumpkin" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Raw Pumpkin

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup (1" Cubes)116.0 g4.1 oz
Figure 3. Common serving sizes of raw pumpkin

38 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 38

Click on a food to explore all of the nutrients it contains.

PumpkinNo of
Nutrients
(With Salt, Drained)
65
(Without Salt, Drained)
65
(With Salt)
64
(Without Salt)
64
(Made With Butter)
48
(Made With Margarine)
45
(Made With Oil)
42
(Made With Unspecified Fat)
48
(Made Without Fat)
48
(Unspecified If Cooking Fat Added)
48
(Made With Butter)
49
(Made With Margarine)
46
(Made With Oil)
43
(Made With Unspecified Fat)
49
(Made Without Fat)
42
(Unspecified If Cooking Fat Added)
49
(Made With Butter)
49
(Made With Margarine)
46
(Made With Oil)
43
(Made With Unspecified Fat)
49
(Made Without Fat)
42
(Unspecified If Cooking Fat Added)
49
(Made With Unspecified Fat, Unspecified Form)
49
(Unspecified Form, Made With Butter)
49
(Unspecified Form, Made With Margarine)
46
(Unspecified Form, Made With Oil)
43
(Unspecified Form, Made Without Fat)
42
(Unspecified If Cooking Fat Added, Unspecified Form)
49
Pumpkin FlowersNo of
Nutrients
(With Salt, Drained)
42
(Without Salt, Drained)
42
34
Pumpkin LeavesNo of
Nutrients
(With Salt, Drained)
57
(Without Salt, Drained)
58
51
Pumpkin Pie MixNo of
Nutrients
58
Sweet Potato Leaves, Squash Leaves, Pumpkin LeavesNo of
Nutrients
(Chrysanthemum Leaves, Bean Leaves, Or Swamp Cabbage, Made With Fat)
52
(Chrysanthemum Leaves, Bean Leaves, Or Swamp Cabbage, Made Without Fat)
40
(Chrysanthemum Leaves, Bean Leaves, Or Swamp Cabbage, Unspecified If Cooking Fat Added)
52
Figure 4. Similar vegetables and vegetable products 1 to 38.

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