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Dates vs. Pumpkin — In-Depth Nutrition Comparison

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How are dates and pumpkin different?

  • Dates are higher in fiber, potassium, copper, vitamin B6, magnesium, manganese, and vitamin B5; however, pumpkin is richer in vitamin A, vitamin C, and vitamin E.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Dates contain 16 times more fiber than pumpkin. While dates contain 8g of fiber, pumpkin contains only 0.5g.

Dates, deglet noor and Pumpkin, raw are the varieties used in this article.

Infographic

Dates vs Pumpkin infographic
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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.
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +92.9%
Contains more IronIron +27.5%
Contains more CopperCopper +62.2%
Contains more PhosphorusPhosphorus +40.9%
Contains more ManganeseManganese +109.6%
Contains more SeleniumSelenium +900%
Contains more ZincZinc +10.3%
Contains less SodiumSodium -50%

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.
Dates
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2020%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more CholineCholine +30.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Fiber 8g 0.5g 30%
Fructose 19.56g 24%
Carbs 75.03g 6.5g 23%
Calories 282kcal 26kcal 13%
Vitamin C 0.4mg 9mg 10%
Potassium 656mg 340mg 9%
Copper 0.206mg 0.127mg 9%
Vitamin B6 0.165mg 0.061mg 8%
Magnesium 43mg 12mg 7%
Vitamin E 0.05mg 1.06mg 7%
Vitamin B5 0.589mg 0.298mg 6%
Manganese 0.262mg 0.125mg 6%
Selenium 3µg 0.3µg 5%
Vitamin B3 1.274mg 0.6mg 4%
Iron 1.02mg 0.8mg 3%
Protein 2.45g 1g 3%
Vitamin B2 0.066mg 0.11mg 3%
Phosphorus 62mg 44mg 3%
Calcium 39mg 21mg 2%
Vitamin K 2.7µg 1.1µg 1%
Folate 19µg 16µg 1%
Fats 0.39g 0.1g 0%
Net carbs 67.03g 6g N/A
Sugar 63.35g 2.76g N/A
Zinc 0.29mg 0.32mg 0%
Sodium 2mg 1mg 0%
Vitamin B1 0.052mg 0.05mg 0%
Saturated fat 0.032g 0.052g 0%
Choline 6.3mg 8.2mg 0%
Monounsaturated fat 0.036g 0.013g 0%
Polyunsaturated fat 0.019g 0.005g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.043mg 0.029mg 0%
Isoleucine 0.049mg 0.031mg 0%
Leucine 0.084mg 0.046mg 0%
Lysine 0.066mg 0.054mg 0%
Methionine 0.022mg 0.011mg 0%
Phenylalanine 0.05mg 0.032mg 0%
Valine 0.071mg 0.035mg 0%
Histidine 0.032mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +145%
Contains more FatsFats +290%
Contains more CarbsCarbs +1054.3%
Contains more OtherOther +100%
Contains more WaterWater +346.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
3
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +176.9%
Contains more Poly. FatPolyunsaturated fat +280%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.