Fruitcake vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Summary of differences between fruitcake and pumpkin seeds
- The amount of zinc, copper, fiber, magnesium, potassium, iron, manganese, and phosphorus in pumpkin seeds is higher than in fruitcake.
- Pumpkin seeds cover your daily need for zinc, 91% more than fruitcake.
- The amount of saturated fat in fruitcake is lower.
These are the specific foods used in this comparison Cake, fruitcake, commercially prepared 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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1537.5% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +500.7% |
| Contains more IronIron | +59.9% |
| Contains more CopperCopper | +1280% |
| Contains more ZincZinc | +3714.8% |
| Contains more PhosphorusPhosphorus | +76.9% |
| Contains less SodiumSodium | -82.2% |
| Contains more ManganeseManganese | +125.5% |
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 | +66.7% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +90.4% |
| Contains more Vitamin B3Vitamin B3 | +176.6% |
| Contains more Vitamin B5Vitamin B5 | +303.6% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +122.2% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.9 g
Fats:
9.1 g
Carbs:
61.6 g
Water:
25.3 g
Other:
1.1 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +14.6% |
| Contains more WaterWater | +462.2% |
| Contains more ProteinProtein | +539.7% |
| Contains more FatsFats | +113.2% |
| Contains more OtherOther | +245.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.048 g
Monounsaturated fat:
Mono. Fat
4.2 g
Polyunsaturated fat:
Poly. Fat
3.323 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 | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +43.6% |
| Contains more Poly. FatPolyunsaturated fat | +166.1% |
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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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.27mg | 10.3mg | 91% |
| Copper | 0.05mg | 0.69mg | 71% |
| Magnesium | 16mg | 262mg | 59% |
| Fiber | 3.7g | 18.4g | 59% |
| Polyunsaturated fat | 3.323g | 8.844g | 37% |
| Protein | 2.9g | 18.55g | 31% |
| Potassium | 153mg | 919mg | 23% |
| Fats | 9.1g | 19.4g | 16% |
| Iron | 2.07mg | 3.31mg | 16% |
| Manganese | 0.22mg | 0.496mg | 12% |
| Saturated fat | 1.048g | 3.67g | 12% |
| Vitamin E | 0.9mg | 6% | |
| Phosphorus | 52mg | 92mg | 6% |
| Calories | 324kcal | 446kcal | 6% |
| Monounsaturated fat | 4.2g | 6.032g | 5% |
| Selenium | 2µg | 4% | |
| Sodium | 101mg | 18mg | 4% |
| Vitamin B2 | 0.099mg | 0.052mg | 4% |
| Carbs | 61.6g | 53.75g | 3% |
| Vitamin B3 | 0.791mg | 0.286mg | 3% |
| Vitamin B5 | 0.226mg | 0.056mg | 3% |
| Folate | 20µg | 9µg | 3% |
| Calcium | 33mg | 55mg | 2% |
| Choline | 8.9mg | 2% | |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin K | 1.5µg | 1% | |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Vitamin B6 | 0.046mg | 0.037mg | 1% |
| Vitamin C | 0.5mg | 0.3mg | 0% |
| Net carbs | 57.9g | 35.35g | N/A |
| Sugar | 27.42g | N/A | |
| Vitamin A | 7µg | 3µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.042mg | 0.326mg | 0% |
| Threonine | 0.102mg | 0.683mg | 0% |
| Isoleucine | 0.121mg | 0.956mg | 0% |
| Leucine | 0.206mg | 1.572mg | 0% |
| Lysine | 0.121mg | 1.386mg | 0% |
| Methionine | 0.059mg | 0.417mg | 0% |
| Phenylalanine | 0.14mg | 0.924mg | 0% |
| Valine | 0.144mg | 1.491mg | 0% |
| Histidine | 0.071mg | 0.515mg | 0% |
| Omega-3 - DHA | 0.001g | N/A |
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
9%
4%
Minerals Daily Need Coverage Score
21%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 27.42g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 83mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fruitcake is lower in Saturated fat (difference - 2.622g)
Which food is lower in glycemic index?
Fruitcake is lower in glycemic index (difference - 53)
Which food is cheaper?
Fruitcake is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fruitcake is relatively richer in vitamins