Side-by-Side Comparison · Per 100 g

Pumpkin, raw vs Spinach, raw: nutrition comparison

Side-by-side comparison per 100 grams.

Compare Pumpkin, raw and Spinach, raw side by side per 100 g.

Pumpkin, raw

Macronutrient calorie share for Pumpkin, raw Per 100 grams (26 kcal): Protein 1 g (13% of macro calories), Carbohydrates 6.5 g (84%), Total fat 0.1 g (3%). 26 kcal / 100 g
  • Protein 1 g 13%
  • Carbohydrates 6.5 g 84%
  • Total fat 0.1 g 3%
Macronutrient calorie breakdown per 100 g for Pumpkin, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 1 g 13%
Carbohydrates 6.5 g 84%
Total fat 0.1 g 3%

Spinach, raw

Macronutrient calorie share for Spinach, raw Per 100 grams (23 kcal): Protein 2.9 g (39% of macro calories), Carbohydrates 3.6 g (49%), Total fat 0.4 g (12%). 23 kcal / 100 g
  • Protein 2.9 g 39%
  • Carbohydrates 3.6 g 49%
  • Total fat 0.4 g 12%
Macronutrient calorie breakdown per 100 g for Spinach, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 2.9 g 39%
Carbohydrates 3.6 g 49%
Total fat 0.4 g 12%
Nutrient Pumpkin, raw (100 g) Spinach, raw (100 g)
Calories 26 kcal 23 kcal
Total Fat 0.1 g 0.4 g
Saturated Fat 0.1 g 0.1 g
Total Carbohydrate 6.5 g 3.6 g
Sugars 2.8 g 0.4 g
Dietary Fiber 0.5 g 2.2 g
Protein 1 g 2.9 g
Sodium 1 mg 79 mg
Calcium 21 mg 99 mg
Folate 16 µg 194 µg
Iron 0.8 mg 2.7 mg
Magnesium 12 mg 79 mg
Potassium 340 mg 558 mg
Vitamin A 426 µg 469 µg
Vitamin B12 0 µg 0 µg
Vitamin C 9 mg 28.1 mg
Vitamin D 0 µg 0 µg
Zinc 0.3 mg 0.5 mg

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.