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Jackfruit vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between jackfruit and pumpkin seeds?

  • Jackfruit is higher in vitamin B6 and vitamin C, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, manganese, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Jackfruit has 46 times more vitamin C than pumpkin seeds. While jackfruit has 13.7mg of vitamin C, pumpkin seeds have only 0.3mg.
  • The amount of saturated fat in jackfruit is lower.

We used Jackfruit, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +1339.1%
Contains more CopperCopper +807.9%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +338.1%
Contains more ManganeseManganese +1053.5%
~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.
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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
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 +4466.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +208.8%
Contains more Vitamin B3Vitamin B3 +221.7%
Contains more Vitamin B5Vitamin B5 +319.6%
Contains more Vitamin B6Vitamin B6 +789.2%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 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 WaterWater +1532.4%
Contains more ProteinProtein +978.5%
Contains more FatsFats +2931.3%
Contains more CarbsCarbs +131.2%
Contains more OtherOther +308.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 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 -94.7%
Contains more Mono. FatMonounsaturated fat +3791.6%
Contains more Poly. FatPolyunsaturated fat +9308.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit 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 Jackfruit Pumpkin seeds DV% diff.
Zinc 0.13mg 10.3mg 92%
Copper 0.076mg 0.69mg 68%
Fiber 1.5g 18.4g 68%
Polyunsaturated fat 0.094g 8.844g 58%
Magnesium 29mg 262mg 55%
Iron 0.23mg 3.31mg 39%
Protein 1.72g 18.55g 34%
Fats 0.64g 19.4g 29%
Vitamin B6 0.329mg 0.037mg 22%
Manganese 0.043mg 0.496mg 20%
Calories 95kcal 446kcal 18%
Saturated fat 0.195g 3.67g 16%
Monounsaturated fat 0.155g 6.032g 15%
Vitamin C 13.7mg 0.3mg 15%
Potassium 448mg 919mg 14%
Fructose 9.19g 11%
Carbs 23.25g 53.75g 10%
Phosphorus 21mg 92mg 10%
Vitamin B1 0.105mg 0.034mg 6%
Vitamin B3 0.92mg 0.286mg 4%
Vitamin B5 0.235mg 0.056mg 4%
Folate 24µg 9µg 4%
Calcium 24mg 55mg 3%
Vitamin E 0.34mg 2%
Sodium 2mg 18mg 1%
Starch 1.47g 1%
Net carbs 21.75g 35.35g N/A
Sugar 19.08g N/A
Vitamin A 5µg 3µg 0%
Vitamin B2 0.055mg 0.052mg 0%
Tryptophan 0.034mg 0.326mg 0%
Threonine 0.086mg 0.683mg 0%
Isoleucine 0.069mg 0.956mg 0%
Leucine 0.103mg 1.572mg 0%
Lysine 0.069mg 1.386mg 0%
Methionine 0.034mg 0.417mg 0%
Phenylalanine 0.052mg 0.924mg 0%
Valine 0.086mg 1.491mg 0%
Histidine 0.034mg 0.515mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit 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
17%
Jackfruit
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
12%
Jackfruit
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 - 19.08g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.475g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.7)
Which food is richer in vitamins?
Jackfruit
Jackfruit 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.