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  6. Fruit preserves vs. Pumpkin

Fruit preserves vs. Pumpkin — In-Depth Nutrition Comparison

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How are Fruit preserves and Pumpkin different?

  • Pumpkin has more Vitamin A RAE, Potassium, Vitamin E , and Vitamin B5 than Fruit preserves.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 47% higher.
  • Fruit preserves contain 18 times more Sugar than Pumpkin. While Fruit preserves contain 48.5g of Sugar, Pumpkin contains only 2.76g.

Jams and preserves and Pumpkin, raw are the varieties used in this article.

Infographic

Fruit preserves vs Pumpkin infographic
Infographic link

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 preserves
Fruit preserves
1
:
9
Pumpkin
Pumpkin
Contains more Selenium +566.7%
Contains more Iron +63.3%
Contains more Magnesium +200%
Contains more Phosphorus +131.6%
Contains more Potassium +341.6%
Contains less Sodium -96.9%
Contains more Zinc +433.3%
Contains more Copper +27%
Contains more Manganese +212.5%
Equal in Calcium - 21
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Selenium +566.7%
Contains more Iron +63.3%
Contains more Magnesium +200%
Contains more Phosphorus +131.6%
Contains more Potassium +341.6%
Contains less Sodium -96.9%
Contains more Zinc +433.3%
Contains more Copper +27%
Contains more Manganese +212.5%
Equal in Calcium - 21

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 preserves
Fruit preserves
0
:
10
Pumpkin
Pumpkin
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +1566.7%
Contains more Vitamin B5 +1390%
Contains more Vitamin B6 +205%
Contains more Folate +45.5%
Contains more Vitamin K +∞%
Equal in Vitamin C - 9
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +1566.7%
Contains more Vitamin B5 +1390%
Contains more Vitamin B6 +205%
Contains more Folate +45.5%
Contains more Vitamin K +∞%
Equal in Vitamin C - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
4
Pumpkin
Pumpkin
Contains more Carbs +959.4%
Contains more Protein +170.3%
Contains more Fats +42.9%
Contains more Water +200.6%
Contains more Other +247.8%
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Carbs +959.4%
Contains more Protein +170.3%
Contains more Fats +42.9%
Contains more Water +200.6%
Contains more Other +247.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit preserves
Fruit preserves
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +∞%
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit preserves Pumpkin Opinion
Net carbs 67.76g 6g Fruit preserves
Protein 0.37g 1g Pumpkin
Fats 0.07g 0.1g Pumpkin
Carbs 68.86g 6.5g Fruit preserves
Calories 278kcal 26kcal Fruit preserves
Sugar 48.5g 2.76g Pumpkin
Fiber 1.1g 0.5g Fruit preserves
Calcium 20mg 21mg Pumpkin
Iron 0.49mg 0.8mg Pumpkin
Magnesium 4mg 12mg Pumpkin
Phosphorus 19mg 44mg Pumpkin
Potassium 77mg 340mg Pumpkin
Sodium 32mg 1mg Pumpkin
Zinc 0.06mg 0.32mg Pumpkin
Copper 0.1mg 0.127mg Pumpkin
Manganese 0.04mg 0.125mg Pumpkin
Selenium 2µg 0.3µg Fruit preserves
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
Vitamin C 8.8mg 9mg Pumpkin
Vitamin B1 0.016mg 0.05mg Pumpkin
Vitamin B2 0.076mg 0.11mg Pumpkin
Vitamin B3 0.036mg 0.6mg Pumpkin
Vitamin B5 0.02mg 0.298mg Pumpkin
Vitamin B6 0.02mg 0.061mg Pumpkin
Folate 11µg 16µg Pumpkin
Vitamin K 0µg 1.1µg Pumpkin
Tryptophan 0.008mg 0.012mg Pumpkin
Threonine 0.023mg 0.029mg Pumpkin
Isoleucine 0.017mg 0.031mg Pumpkin
Leucine 0.037mg 0.046mg Pumpkin
Lysine 0.03mg 0.054mg Pumpkin
Methionine 0.001mg 0.011mg Pumpkin
Phenylalanine 0.021mg 0.032mg Pumpkin
Valine 0.021mg 0.035mg Pumpkin
Histidine 0.014mg 0.016mg Pumpkin
Saturated Fat 0.01g 0.052g Fruit preserves
Monounsaturated Fat 0.038g 0.013g Fruit preserves
Polyunsaturated fat 0g 0.005g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Fruit preserves
55%
Pumpkin
Minerals Daily Need Coverage Score
10%
Fruit preserves
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 45.74g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 1)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $0.2)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.