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  6. Dried fruit vs. Pumpkin

Dried fruit vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between dried fruit and pumpkins

  • Dried fruit has more copper, potassium, iron, fiber, vitamin E, vitamin B3, vitamin B6, manganese, and vitamin B5; however, pumpkins are higher in vitamin A.
  • Pumpkins cover your daily vitamin A needs 43% more than dried fruit.
  • Pumpkins contain 7 times less fiber than dried fruit. Dried fruit contains 7.3g of fiber, while pumpkins contain 1.1g.
  • The glycemic index of pumpkins is higher.

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

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +405.2%
Contains more IronIron +366.7%
Contains more CopperCopper +276.9%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +136.7%
Contains more ManganeseManganese +164%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin EVitamin E +441.3%
Contains more Vitamin B3Vitamin B3 +526.9%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +287.5%
Contains more CholineCholine +124.2%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B1Vitamin B1 +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Pumpkin DV% diff.
Copper 0.343mg 0.091mg 28%
Potassium 1162mg 230mg 27%
Iron 2.66mg 0.57mg 26%
Fiber 7.3g 1.1g 25%
Vitamin E 4.33mg 0.8mg 24%
Carbs 62.64g 4.9g 19%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.413mg 14%
Vitamin A 180µg 288µg 12%
Calories 241kcal 20kcal 11%
Vitamin B6 0.143mg 0.044mg 8%
Phosphorus 71mg 30mg 6%
Vitamin B5 0.516mg 0.201mg 6%
Manganese 0.235mg 0.089mg 6%
Magnesium 32mg 9mg 5%
Protein 3.39g 0.72g 5%
Calcium 55mg 15mg 4%
Vitamin C 1mg 4.7mg 4%
Selenium 2.2µg 0.2µg 4%
Vitamin K 3.1µg 0.8µg 2%
Fats 0.51g 0.07g 1%
Choline 13.9mg 6.2mg 1%
Vitamin B1 0.015mg 0.031mg 1%
Zinc 0.39mg 0.23mg 1%
Net carbs 55.34g 3.8g N/A
Sugar 53.44g 2.08g N/A
Starch 0.35g 0%
Sodium 10mg 1mg 0%
Vitamin B2 0.074mg 0.078mg 0%
Folate 10µg 9µg 0%
Saturated fat 0.017g 0.037g 0%
Monounsaturated fat 0.074g 0.009g 0%
Polyunsaturated fat 0.074g 0.004g 0%
Tryptophan 0.016mg 0.009mg 0%
Threonine 0.073mg 0.021mg 0%
Isoleucine 0.063mg 0.023mg 0%
Leucine 0.105mg 0.034mg 0%
Lysine 0.083mg 0.039mg 0%
Methionine 0.015mg 0.008mg 0%
Phenylalanine 0.062mg 0.023mg 0%
Valine 0.078mg 0.025mg 0%
Histidine 0.047mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +370.8%
Contains more FatsFats +628.6%
Contains more CarbsCarbs +1178.4%
Contains more OtherOther +314.5%
Contains more WaterWater +203.3%

Fat Type Comparison

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

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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.