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% |
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% |
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% |
