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Jujube vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are jujube and pumpkin seeds different?

  • Jujube is higher in vitamin C; however, pumpkin seeds are richer in zinc, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Jujube contains 230 times more vitamin C than pumpkin seeds. While jujube contains 69mg of vitamin C, pumpkin seeds contain only 0.3mg.

Jujube, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Jujube 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.
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 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 -83.3%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +267.6%
Contains more IronIron +589.6%
Contains more CopperCopper +845.2%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +490.5%
~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.
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 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 +22900%
Contains more Vitamin B3Vitamin B3 +214.7%
Contains more Vitamin B6Vitamin B6 +118.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +30%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +1630.2%
Contains more ProteinProtein +1445.8%
Contains more FatsFats +9600%
Contains more CarbsCarbs +165.7%
Contains more OtherOther +645.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Pumpkin seeds DV% diff.
Zinc 0.05mg 10.3mg 93%
Vitamin C 69mg 0.3mg 76%
Fiber 18.4g 74%
Copper 0.073mg 0.69mg 69%
Magnesium 10mg 262mg 60%
Polyunsaturated fat 8.844g 59%
Protein 1.2g 18.55g 35%
Iron 0.48mg 3.31mg 35%
Fats 0.2g 19.4g 30%
Potassium 250mg 919mg 20%
Manganese 0.084mg 0.496mg 18%
Calories 79kcal 446kcal 18%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Carbs 20.23g 53.75g 11%
Phosphorus 23mg 92mg 10%
Vitamin B3 0.9mg 0.286mg 4%
Vitamin B6 0.081mg 0.037mg 3%
Calcium 21mg 55mg 3%
Folate 9µg 2%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B5 0.056mg 1%
Vitamin B2 0.04mg 0.052mg 1%
Sodium 3mg 18mg 1%
Net carbs 20.23g 35.35g N/A
Vitamin A 2µg 3µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
22%
Jujube
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
10%
Jujube
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 27)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.