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Pumpkin vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Dried fruit

  • Pumpkin has more Vitamin A RAE, however, Dried fruit is higher in Copper, Potassium, Iron, Fiber, Vitamin E , Vitamin B3, Vitamin B6, Manganese, and Vitamin B5.
  • Dried fruit covers your daily Copper needs 28% more than Pumpkin.
  • Dried fruit contains 2 times less Vitamin A RAE than Pumpkin. Pumpkin contains 288µg of Vitamin A RAE, while Dried fruit contains 180µg.

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

Infographic

Pumpkin vs Dried fruit 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 less Sodium -90%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -90%
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%

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 A +59.7%
Contains more Vitamin C +370%
Contains more Vitamin B1 +106.7%
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%
Equal in Vitamin B2 - 0.074
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%
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%
Contains more Vitamin A +59.7%
Contains more Vitamin C +370%
Contains more Vitamin B1 +106.7%
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%
Equal in Vitamin B2 - 0.074

Macronutrient Comparison

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

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%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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.
Pumpkin Dried fruit
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 Pumpkin Dried fruit Opinion
Net carbs 3.8g 55.34g Dried fruit
Protein 0.72g 3.39g Dried fruit
Fats 0.07g 0.51g Dried fruit
Carbs 4.9g 62.64g Dried fruit
Calories 20kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 2.08g 53.44g Pumpkin
Fiber 1.1g 7.3g Dried fruit
Calcium 15mg 55mg Dried fruit
Iron 0.57mg 2.66mg Dried fruit
Magnesium 9mg 32mg Dried fruit
Phosphorus 30mg 71mg Dried fruit
Potassium 230mg 1162mg Dried fruit
Sodium 1mg 10mg Pumpkin
Zinc 0.23mg 0.39mg Dried fruit
Copper 0.091mg 0.343mg Dried fruit
Manganese 0.089mg 0.235mg Dried fruit
Selenium 0.2µg 2.2µg Dried fruit
Vitamin A 5755IU 3604IU Pumpkin
Vitamin A RAE 288µg 180µg Pumpkin
Vitamin E 0.8mg 4.33mg Dried fruit
Vitamin C 4.7mg 1mg Pumpkin
Vitamin B1 0.031mg 0.015mg Pumpkin
Vitamin B2 0.078mg 0.074mg Pumpkin
Vitamin B3 0.413mg 2.589mg Dried fruit
Vitamin B5 0.201mg 0.516mg Dried fruit
Vitamin B6 0.044mg 0.143mg Dried fruit
Folate 9µg 10µg Dried fruit
Vitamin K 0.8µg 3.1µg Dried fruit
Tryptophan 0.009mg 0.016mg Dried fruit
Threonine 0.021mg 0.073mg Dried fruit
Isoleucine 0.023mg 0.063mg Dried fruit
Leucine 0.034mg 0.105mg Dried fruit
Lysine 0.039mg 0.083mg Dried fruit
Methionine 0.008mg 0.015mg Dried fruit
Phenylalanine 0.023mg 0.062mg Dried fruit
Valine 0.025mg 0.078mg Dried fruit
Histidine 0.011mg 0.047mg Dried fruit
Saturated Fat 0.037g 0.017g Dried fruit
Monounsaturated Fat 0.009g 0.074g Dried fruit
Polyunsaturated fat 0.004g 0.074g Dried fruit

Which food is preferable for your diet?

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

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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
37%
Pumpkin
38%
Dried fruit
Minerals Daily Need Coverage Score
11%
Pumpkin
44%
Dried fruit

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