Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dried fruit vs. Pumpkin — In-Depth Nutrition Comparison

Compare

A recap on differences between Dried fruit and Pumpkin

  • Dried fruit has more Copper, Potassium, Iron, Fiber, Vitamin E , Vitamin B3, Vitamin B6, Manganese, and Vitamin B5, however, Pumpkin is higher in Vitamin A RAE.
  • Dried fruit covers your daily Copper needs 28% more than Pumpkin.
  • Pumpkin contains 7 times less Fiber than Dried fruit. Dried fruit contains 7.3g of Fiber, while Pumpkin contains 1.1g.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Dried fruit vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +266.7%
Contains more Iron +366.7%
Contains more Magnesium +255.6%
Contains more Phosphorus +136.7%
Contains more Potassium +405.2%
Contains more Zinc +69.6%
Contains more Copper +276.9%
Contains more Manganese +164%
Contains more Selenium +1000%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +266.7%
Contains more Iron +366.7%
Contains more Magnesium +255.6%
Contains more Phosphorus +136.7%
Contains more Potassium +405.2%
Contains more Zinc +69.6%
Contains more Copper +276.9%
Contains more Manganese +164%
Contains more Selenium +1000%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +441.3%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B5 +156.7%
Contains more Vitamin B6 +225%
Contains more Folate +11.1%
Contains more Vitamin K +287.5%
Contains more Vitamin A +59.7%
Contains more Vitamin C +370%
Contains more Vitamin B1 +106.7%
Equal in Vitamin B2 - 0.078
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +441.3%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B5 +156.7%
Contains more Vitamin B6 +225%
Contains more Folate +11.1%
Contains more Vitamin K +287.5%
Contains more Vitamin A +59.7%
Contains more Vitamin C +370%
Contains more Vitamin B1 +106.7%
Equal in Vitamin B2 - 0.078
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +370.8%
Contains more Fats +628.6%
Contains more Carbs +1178.4%
Contains more Other +314.5%
Contains more Water +203.3%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +370.8%
Contains more Fats +628.6%
Contains more Carbs +1178.4%
Contains more Other +314.5%
Contains more Water +203.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +722.2%
Contains more Polyunsaturated fat +1750%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +722.2%
Contains more Polyunsaturated fat +1750%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Pumpkin Opinion
Net carbs 55.34g 3.8g Dried fruit
Protein 3.39g 0.72g Dried fruit
Fats 0.51g 0.07g Dried fruit
Carbs 62.64g 4.9g Dried fruit
Calories 241kcal 20kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 2.08g Pumpkin
Fiber 7.3g 1.1g Dried fruit
Calcium 55mg 15mg Dried fruit
Iron 2.66mg 0.57mg Dried fruit
Magnesium 32mg 9mg Dried fruit
Phosphorus 71mg 30mg Dried fruit
Potassium 1162mg 230mg Dried fruit
Sodium 10mg 1mg Pumpkin
Zinc 0.39mg 0.23mg Dried fruit
Copper 0.343mg 0.091mg Dried fruit
Manganese 0.235mg 0.089mg Dried fruit
Selenium 2.2µg 0.2µg Dried fruit
Vitamin A 3604IU 5755IU Pumpkin
Vitamin A RAE 180µg 288µg Pumpkin
Vitamin E 4.33mg 0.8mg Dried fruit
Vitamin C 1mg 4.7mg Pumpkin
Vitamin B1 0.015mg 0.031mg Pumpkin
Vitamin B2 0.074mg 0.078mg Pumpkin
Vitamin B3 2.589mg 0.413mg Dried fruit
Vitamin B5 0.516mg 0.201mg Dried fruit
Vitamin B6 0.143mg 0.044mg Dried fruit
Folate 10µg 9µg Dried fruit
Vitamin K 3.1µg 0.8µg Dried fruit
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.021mg Dried fruit
Isoleucine 0.063mg 0.023mg Dried fruit
Leucine 0.105mg 0.034mg Dried fruit
Lysine 0.083mg 0.039mg Dried fruit
Methionine 0.015mg 0.008mg Dried fruit
Phenylalanine 0.062mg 0.023mg Dried fruit
Valine 0.078mg 0.025mg Dried fruit
Histidine 0.047mg 0.011mg Dried fruit
Saturated Fat 0.017g 0.037g Dried fruit
Monounsaturated Fat 0.074g 0.009g Dried fruit
Polyunsaturated fat 0.074g 0.004g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Dried fruit
37%
Pumpkin
Minerals Daily Need Coverage Score
44%
Dried fruit
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 51.36g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.