Dates vs. Pumpkin — In-Depth Nutrition Comparison
Compare
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
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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +176.9% |
| Contains more Poly. FatPolyunsaturated fat | +280% |