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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.2 g
Carbs:
20.23 g
Water:
77.86 g
Other:
0.51 g
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.
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| Rich in minerals |
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| Lower in Sodium |
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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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
22%
4%
Minerals Daily Need Coverage Score
10%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Jujube contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Jujube is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Jujube is lower in glycemic index (difference - 27)
Which food is cheaper?
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.