Dates vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between dates and pumpkin seeds
- Dates have more vitamin B5 and vitamin B6; however, pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, manganese, and potassium.
- Pumpkin seeds cover your daily zinc needs 91% more than dates.
- Pumpkin seeds have 11 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while pumpkin seeds have 0.056mg.
- Dates contain less saturated fat.
Specific food types used in this comparison are Dates, deglet noor and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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.
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +509.3% |
| Contains more CalciumCalcium | +41% |
| Contains more PotassiumPotassium | +40.1% |
| Contains more IronIron | +224.5% |
| Contains more CopperCopper | +235% |
| Contains more ZincZinc | +3451.7% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains more ManganeseManganese | +89.3% |
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 CVitamin C | +33.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +345.5% |
| Contains more Vitamin B5Vitamin B5 | +951.8% |
| Contains more Vitamin B6Vitamin B6 | +345.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.29mg | 10.3mg | 91% |
| Polyunsaturated fat | 0.019g | 8.844g | 59% |
| Copper | 0.206mg | 0.69mg | 54% |
| Magnesium | 43mg | 262mg | 52% |
| Fiber | 8g | 18.4g | 42% |
| Protein | 2.45g | 18.55g | 32% |
| Fats | 0.39g | 19.4g | 29% |
| Iron | 1.02mg | 3.31mg | 29% |
| Fructose | 19.56g | 24% | |
| Saturated fat | 0.032g | 3.67g | 17% |
| Monounsaturated fat | 0.036g | 6.032g | 15% |
| Vitamin B5 | 0.589mg | 0.056mg | 11% |
| Manganese | 0.262mg | 0.496mg | 10% |
| Vitamin B6 | 0.165mg | 0.037mg | 10% |
| Calories | 282kcal | 446kcal | 8% |
| Potassium | 656mg | 919mg | 8% |
| Carbs | 75.03g | 53.75g | 7% |
| Vitamin B3 | 1.274mg | 0.286mg | 6% |
| Selenium | 3µg | 5% | |
| Phosphorus | 62mg | 92mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 39mg | 55mg | 2% |
| Vitamin B1 | 0.052mg | 0.034mg | 2% |
| Vitamin B2 | 0.066mg | 0.052mg | 1% |
| Choline | 6.3mg | 1% | |
| Sodium | 2mg | 18mg | 1% |
| Vitamin C | 0.4mg | 0.3mg | 0% |
| Net carbs | 67.03g | 35.35g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.012mg | 0.326mg | 0% |
| Threonine | 0.043mg | 0.683mg | 0% |
| Isoleucine | 0.049mg | 0.956mg | 0% |
| Leucine | 0.084mg | 1.572mg | 0% |
| Lysine | 0.066mg | 1.386mg | 0% |
| Methionine | 0.022mg | 0.417mg | 0% |
| Phenylalanine | 0.05mg | 0.924mg | 0% |
| Valine | 0.071mg | 1.491mg | 0% |
| Histidine | 0.032mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +39.6% |
| Contains more WaterWater | +356.2% |
| Contains more ProteinProtein | +657.1% |
| Contains more FatsFats | +4874.4% |
| Contains more OtherOther | +137.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +16655.6% |
| Contains more Poly. FatPolyunsaturated fat | +46447.4% |
