Dried fruit vs Pumpkin - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Dried fruit

7

:

1

Pumpkin

Contains more Iron +232.5%

Contains more Calcium +161.9%

Contains more Potassium +241.8%

Contains more Magnesium +166.7%

Contains more Copper +170.1%

Contains more Zinc +21.9%

Contains more Phosphorus +61.4%

Contains less Sodium -90%

Dried fruit

Pumpkin

Contains more Iron +232.5%

Contains more Calcium +161.9%

Contains more Potassium +241.8%

Contains more Magnesium +166.7%

Contains more Copper +170.1%

Contains more Zinc +21.9%

Contains more Phosphorus +61.4%

Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Dried fruit

5

:

4

Pumpkin

Contains more Vitamin E +308.5%

Contains more Vitamin B3 +331.5%

Contains more Vitamin B5 +73.2%

Contains more Vitamin B6 +134.4%

Contains more Vitamin K +181.8%

Contains more Vitamin C +800%

Contains more Vitamin A +136.2%

Contains more Vitamin B1 +233.3%

Contains more Vitamin B2 +48.6%

Dried fruit

Pumpkin

Contains more Vitamin E +308.5%

Contains more Vitamin B3 +331.5%

Contains more Vitamin B5 +73.2%

Contains more Vitamin B6 +134.4%

Contains more Vitamin K +181.8%

Contains more Vitamin C +800%

Contains more Vitamin A +136.2%

Contains more Vitamin B1 +233.3%

Contains more Vitamin B2 +48.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

32

53

Mineral Summary Score

33

12

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food

Protein

20%

6%

Carbohydrates

63%

7%

Fats

2%

0%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in price
Lower in Saturated Fat
Lower in glycemic index
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Pumpkin contains less Sugars (difference - 50.68g)

Which food contains less Sodium?

Pumpkin contains less Sodium (difference - 9mg)

Which food is cheaper?

Pumpkin is cheaper (difference - $1.8)

Which food is lower in Saturated Fat?

Dried fruit is lower in Saturated Fat (difference - 0.035g)

Which food is lower in glycemic index?

Dried fruit is lower in glycemic index (difference - 44)

Which food is richer in minerals?

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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	241	26
Protein	3.39	1
Fats	0.51	0.1
Vitamin C	1	9
Carbs	62.64	6.5
Cholesterol	0	0
Vitamin D	0	0
Iron	2.66	0.8
Calcium	55	21
Potassium	1162	340
Magnesium	32	12
Sugars	53.44	2.76
Fiber	7.3	0.5
Copper	0.343	0.127
Zinc	0.39	0.32
Starch	0.35
Phosphorus	71	44
Sodium	10	1
Vitamin A	3604	8513
Vitamin E	4.33	1.06
Vitamin D	0	0
Vitamin B1	0.015	0.05
Vitamin B2	0.074	0.11
Vitamin B3	2.589	0.6
Vitamin B5	0.516	0.298
Vitamin B6	0.143	0.061
Vitamin B12	0	0
Vitamin K	3.1	1.1
Folic acid (B9)	0	0
Trans Fat		0
Saturated Fat	0.017	0.052
Monounsaturated Fat	0.074	0.013
Polyunsaturated fat	0.074	0.005
Tryptophan	0.016	0.012
Threonine	0.073	0.029
Isoleucine	0.063	0.031
Leucine	0.105	0.046
Lysine	0.083	0.054
Methionine	0.015	0.011
Phenylalanine	0.062	0.032
Valine	0.078	0.035
Histidine	0.047	0.016