Fruit salad vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between fruit salad and pumpkin seeds?

Fruit salad is richer in vitamin A, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
Pumpkin seeds' daily need coverage for zinc is 92% higher.
Fruit salad has 10 times more vitamin A than pumpkin seeds. Fruit salad has 600IU of vitamin A, while pumpkin seeds have 62IU.
Fruit salad contains less saturated fat.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Fruit salad

Pumpkin seeds

Contains less SodiumSodium

-72.2%

Contains more MagnesiumMagnesium	+3175%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+692.2%
Contains more IronIron	+1224%
Contains more CopperCopper	+1280%
Contains more ZincZinc	+7257.1%
Contains more PhosphorusPhosphorus	+557.1%
Contains more ManganeseManganese	+228.5%

~equal in Selenium ~µg

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.

Fruit salad

Pumpkin seeds

Contains more Vitamin CVitamin C	+1000%
Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B3Vitamin B3	+24.5%

Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B2Vitamin B2	+271.4%
Contains more Vitamin B6Vitamin B6	+37%
Contains more FolateFolate	+200%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.056mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.14mg	10.3mg	92%
Copper	0.05mg	0.69mg	71%
Fiber	1g	18.4g	70%
Magnesium	8mg	262mg	60%
Polyunsaturated fat	0.011g	8.844g	59%
Iron	0.25mg	3.31mg	38%
Protein	0.51g	18.55g	36%
Fats	0.03g	19.4g	30%
Potassium	116mg	919mg	24%
Calories	50kcal	446kcal	20%
Saturated fat	0.004g	3.67g	17%
Manganese	0.151mg	0.496mg	15%
Monounsaturated fat	0.005g	6.032g	15%
Carbs	13.05g	53.75g	14%
Phosphorus	14mg	92mg	11%
Calcium	11mg	55mg	4%
Vitamin A	30µg	3µg	3%
Vitamin C	3.3mg	0.3mg	3%
Vitamin B2	0.014mg	0.052mg	3%
Folate	3µg	9µg	2%
Vitamin B1	0.011mg	0.034mg	2%
Vitamin B6	0.027mg	0.037mg	1%
Sodium	5mg	18mg	1%
Net carbs	12.05g	35.35g	N/A
Vitamin B3	0.356mg	0.286mg	0%
Vitamin B5	0.053mg	0.056mg	0%
Tryptophan		0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine		1.386mg	0%
Methionine		0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%