Prunes vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between prunes and pumpkin seeds
- Prunes have more vitamin A, vitamin B6, vitamin B2, and vitamin B3; however, pumpkin seeds have more zinc, magnesium, copper, fiber, and iron.
- Daily need coverage for zinc for pumpkin seeds is 90% higher.
- Pumpkin seeds have 13 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while pumpkin seeds have 62IU.
- Prunes are lower in saturated fat.
Food types used in this article are Plums, dried (prunes), uncooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +539% |
| Contains more CalciumCalcium | +27.9% |
| Contains more PotassiumPotassium | +25.5% |
| Contains more IronIron | +255.9% |
| Contains more CopperCopper | +145.6% |
| Contains more ZincZinc | +2240.9% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +65.9% |
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 | +100% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +257.7% |
| Contains more Vitamin B3Vitamin B3 | +558% |
| Contains more Vitamin B5Vitamin B5 | +653.6% |
| Contains more Vitamin B6Vitamin B6 | +454.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.44mg | 10.3mg | 90% |
| Polyunsaturated fat | 0.062g | 8.844g | 59% |
| Magnesium | 41mg | 262mg | 53% |
| Vitamin K | 59.5µg | 50% | |
| Fiber | 7.1g | 18.4g | 45% |
| Copper | 0.281mg | 0.69mg | 45% |
| Protein | 2.18g | 18.55g | 33% |
| Iron | 0.93mg | 3.31mg | 30% |
| Fats | 0.38g | 19.4g | 29% |
| Fructose | 12.45g | 16% | |
| Saturated fat | 0.088g | 3.67g | 16% |
| Monounsaturated fat | 0.053g | 6.032g | 15% |
| Vitamin B6 | 0.205mg | 0.037mg | 13% |
| Vitamin B3 | 1.882mg | 0.286mg | 10% |
| Vitamin B2 | 0.186mg | 0.052mg | 10% |
| Calories | 240kcal | 446kcal | 10% |
| Manganese | 0.299mg | 0.496mg | 9% |
| Vitamin B5 | 0.422mg | 0.056mg | 7% |
| Potassium | 732mg | 919mg | 6% |
| Vitamin A | 39µg | 3µg | 4% |
| Carbs | 63.88g | 53.75g | 3% |
| Vitamin E | 0.43mg | 3% | |
| Phosphorus | 69mg | 92mg | 3% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Folate | 4µg | 9µg | 1% |
| Sodium | 2mg | 18mg | 1% |
| Calcium | 43mg | 55mg | 1% |
| Selenium | 0.3µg | 1% | |
| Vitamin B1 | 0.051mg | 0.034mg | 1% |
| Vitamin C | 0.6mg | 0.3mg | 0% |
| Net carbs | 56.78g | 35.35g | N/A |
| Sugar | 38.13g | N/A | |
| Tryptophan | 0.025mg | 0.326mg | 0% |
| Threonine | 0.049mg | 0.683mg | 0% |
| Isoleucine | 0.041mg | 0.956mg | 0% |
| Leucine | 0.066mg | 1.572mg | 0% |
| Lysine | 0.05mg | 1.386mg | 0% |
| Methionine | 0.016mg | 0.417mg | 0% |
| Phenylalanine | 0.052mg | 0.924mg | 0% |
| Valine | 0.056mg | 1.491mg | 0% |
| Histidine | 0.027mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +18.8% |
| Contains more WaterWater | +587.1% |
| Contains more ProteinProtein | +750.9% |
| Contains more FatsFats | +5005.3% |
| Contains more OtherOther | +43.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
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 | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +11281.1% |
| Contains more Poly. FatPolyunsaturated fat | +14164.5% |
