Prunes vs. Pumpkin — In-Depth Nutrition Comparison
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Summary of differences between prunes and pumpkin
- Prunes have more vitamin K, fiber, copper, potassium, vitamin B6, vitamin B3, manganese, and magnesium, while pumpkin has more vitamin A and vitamin C.
- Pumpkin covers your daily need for vitamin A, 155% more than prunes.
- Prunes contain 54 times more vitamin K than pumpkin. While prunes contain 59.5µg of vitamin K, pumpkin contains only 1.1µg.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of pumpkin is 52.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Pumpkin, raw.
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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 more MagnesiumMagnesium | +241.7% |
| Contains more CalciumCalcium | +104.8% |
| Contains more PotassiumPotassium | +115.3% |
| Contains more IronIron | +16.3% |
| Contains more CopperCopper | +121.3% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +56.8% |
| Contains more ManganeseManganese | +139.2% |
| Contains less SodiumSodium | -50% |
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 B2Vitamin B2 | +69.1% |
| Contains more Vitamin B3Vitamin B3 | +213.7% |
| Contains more Vitamin B5Vitamin B5 | +41.6% |
| Contains more Vitamin B6Vitamin B6 | +236.1% |
| Contains more Vitamin KVitamin K | +5309.1% |
| Contains more CholineCholine | +23.2% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +992.3% |
| Contains more Vitamin EVitamin E | +146.5% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 1.1µg | 49% |
| Vitamin A | 39µg | 426µg | 43% |
| Fiber | 7.1g | 0.5g | 26% |
| Carbs | 63.88g | 6.5g | 19% |
| Copper | 0.281mg | 0.127mg | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 340mg | 12% |
| Vitamin B6 | 0.205mg | 0.061mg | 11% |
| Calories | 240kcal | 26kcal | 11% |
| Vitamin C | 0.6mg | 9mg | 9% |
| Manganese | 0.299mg | 0.125mg | 8% |
| Vitamin B3 | 1.882mg | 0.6mg | 8% |
| Magnesium | 41mg | 12mg | 7% |
| Vitamin B2 | 0.186mg | 0.11mg | 6% |
| Phosphorus | 69mg | 44mg | 4% |
| Vitamin E | 0.43mg | 1.06mg | 4% |
| Folate | 4µg | 16µg | 3% |
| Vitamin B5 | 0.422mg | 0.298mg | 2% |
| Protein | 2.18g | 1g | 2% |
| Iron | 0.93mg | 0.8mg | 2% |
| Starch | 5.11g | 2% | |
| Calcium | 43mg | 21mg | 2% |
| Zinc | 0.44mg | 0.32mg | 1% |
| Fats | 0.38g | 0.1g | 0% |
| Net carbs | 56.78g | 6g | N/A |
| Sugar | 38.13g | 2.76g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Selenium | 0.3µg | 0.3µg | 0% |
| Vitamin B1 | 0.051mg | 0.05mg | 0% |
| Saturated fat | 0.088g | 0.052g | 0% |
| Choline | 10.1mg | 8.2mg | 0% |
| Monounsaturated fat | 0.053g | 0.013g | 0% |
| Polyunsaturated fat | 0.062g | 0.005g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.029mg | 0% |
| Isoleucine | 0.041mg | 0.031mg | 0% |
| Leucine | 0.066mg | 0.046mg | 0% |
| Lysine | 0.05mg | 0.054mg | 0% |
| Methionine | 0.016mg | 0.011mg | 0% |
| Phenylalanine | 0.052mg | 0.032mg | 0% |
| Valine | 0.056mg | 0.035mg | 0% |
| Histidine | 0.027mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118% |
| Contains more FatsFats | +280% |
| Contains more CarbsCarbs | +882.8% |
| Contains more OtherOther | +230% |
| Contains more WaterWater | +196.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +307.7% |
| Contains more Poly. FatPolyunsaturated fat | +1140% |
| Contains less Sat. FatSaturated fat | -40.9% |