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Dried fruit vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and pumpkin seeds

  • Dried fruit has more vitamin A, vitamin B3, vitamin B5, and vitamin B6; however, pumpkin seeds are higher in zinc, magnesium, fiber, copper, and manganese.
  • Pumpkin seeds cover your daily zinc needs 90% more than dried fruit.
  • Pumpkin seeds contain 58 times less vitamin A than dried fruit. Dried fruit contains 3604IU of vitamin A, while pumpkin seeds contain 62IU.
  • Dried fruit has less saturated fat.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Dried fruit vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PotassiumPotassium +26.4%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more IronIron +24.4%
Contains more CopperCopper +101.2%
Contains more ZincZinc +2541%
Contains more PhosphorusPhosphorus +29.6%
Contains more ManganeseManganese +111.1%
~equal in Calcium ~55mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +805.2%
Contains more Vitamin B5Vitamin B5 +821.4%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +16.5%
Contains more WaterWater +586.4%
Contains more ProteinProtein +447.2%
Contains more FatsFats +3703.9%
Contains more OtherOther +47.9%

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
20% 33% 48%
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 -99.5%
Contains more Mono. FatMonounsaturated fat +8051.4%
Contains more Poly. FatPolyunsaturated fat +11851.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Pumpkin seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Pumpkin seeds DV% diff.
Zinc 0.39mg 10.3mg 90%
Polyunsaturated fat 0.074g 8.844g 58%
Magnesium 32mg 262mg 55%
Fiber 7.3g 18.4g 44%
Copper 0.343mg 0.69mg 39%
Protein 3.39g 18.55g 30%
Fats 0.51g 19.4g 29%
Vitamin E 4.33mg 29%
Vitamin A 180µg 3µg 20%
Saturated fat 0.017g 3.67g 17%
Fructose 12.47g 16%
Monounsaturated fat 0.074g 6.032g 15%
Vitamin B3 2.589mg 0.286mg 14%
Manganese 0.235mg 0.496mg 11%
Calories 241kcal 446kcal 10%
Vitamin B5 0.516mg 0.056mg 9%
Iron 2.66mg 3.31mg 8%
Vitamin B6 0.143mg 0.037mg 8%
Potassium 1162mg 919mg 7%
Selenium 2.2µg 4%
Phosphorus 71mg 92mg 3%
Carbs 62.64g 53.75g 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B1 0.015mg 0.034mg 2%
Vitamin B2 0.074mg 0.052mg 2%
Vitamin C 1mg 0.3mg 1%
Net carbs 55.34g 35.35g N/A
Calcium 55mg 55mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 18mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.016mg 0.326mg 0%
Threonine 0.073mg 0.683mg 0%
Isoleucine 0.063mg 0.956mg 0%
Leucine 0.105mg 1.572mg 0%
Lysine 0.083mg 1.386mg 0%
Methionine 0.015mg 0.417mg 0%
Phenylalanine 0.062mg 0.924mg 0%
Valine 0.078mg 1.491mg 0%
Histidine 0.047mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Dried fruit
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
44%
Dried fruit
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 3.653g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.