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  6. Fruit preserves vs. Pumpkin seeds

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

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Significant differences between fruit preserves and pumpkin seeds

  • Fruit preserves have more vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 93% more than fruit preserves.
  • Pumpkin seeds have 29 times less vitamin C than fruit preserves. Fruit preserves have 8.8mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Fruit preserves contain less saturated fat.

Specific food types used in this comparison are Jams and preserves and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Fruit preserves vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +6450%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +1093.5%
Contains more IronIron +575.5%
Contains more CopperCopper +590%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +384.2%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +1140%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 +2833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B3Vitamin B3 +694.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Pumpkin seeds DV% diff.
Zinc 0.06mg 10.3mg 93%
Fiber 1.1g 18.4g 69%
Copper 0.1mg 0.69mg 66%
Magnesium 4mg 262mg 61%
Polyunsaturated fat 0g 8.844g 59%
Protein 0.37g 18.55g 36%
Iron 0.49mg 3.31mg 35%
Fats 0.07g 19.4g 30%
Potassium 77mg 919mg 25%
Manganese 0.04mg 0.496mg 20%
Saturated fat 0.01g 3.67g 17%
Monounsaturated fat 0.038g 6.032g 15%
Phosphorus 19mg 92mg 10%
Vitamin C 8.8mg 0.3mg 9%
Calories 278kcal 446kcal 8%
Carbs 68.86g 53.75g 5%
Selenium 2µg 4%
Calcium 20mg 55mg 4%
Choline 10.2mg 2%
Vitamin B1 0.016mg 0.034mg 2%
Vitamin B2 0.076mg 0.052mg 2%
Vitamin B3 0.036mg 0.286mg 2%
Folate 11µg 9µg 1%
Vitamin E 0.12mg 1%
Vitamin B6 0.02mg 0.037mg 1%
Vitamin B5 0.02mg 0.056mg 1%
Sodium 32mg 18mg 1%
Net carbs 67.76g 35.35g N/A
Sugar 48.5g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.008mg 0.326mg 0%
Threonine 0.023mg 0.683mg 0%
Isoleucine 0.017mg 0.956mg 0%
Leucine 0.037mg 1.572mg 0%
Lysine 0.03mg 1.386mg 0%
Methionine 0.001mg 0.417mg 0%
Phenylalanine 0.021mg 0.924mg 0%
Valine 0.021mg 1.491mg 0%
Histidine 0.014mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 CarbsCarbs +28.1%
Contains more WaterWater +577.1%
Contains more ProteinProtein +4913.5%
Contains more FatsFats +27614.3%
Contains more OtherOther +1552.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.7%
Contains more Mono. FatMonounsaturated fat +15773.7%
Contains more Poly. FatPolyunsaturated fat +∞%

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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 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.