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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | -99.5% |
| 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
44%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 3.653g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 31)
Which food is cheaper?
Dried fruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)