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  6. Pumpkin vs. Dried fruit

Pumpkin vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between pumpkin and dried fruit

  • Pumpkin has more vitamin A and vitamin C; however, dried fruit has more fiber, potassium, copper, iron, vitamin E, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin A for pumpkin is 98% higher.
  • Dried fruit has 9 times less vitamin C than pumpkin. Pumpkin has 9mg of vitamin C, while dried fruit has 1mg.
  • Pumpkin has a higher glycemic index than dried fruit.

Food types used in this article are Pumpkin, raw and Apricots, dried, sulfured, uncooked.

Infographic

Pumpkin vs Dried fruit infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +241.8%
Contains more IronIron +232.5%
Contains more CopperCopper +170.1%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +633.3%

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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +136.7%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more FolateFolate +60%
Contains more Vitamin EVitamin E +308.5%
Contains more Vitamin B3Vitamin B3 +331.5%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more Vitamin KVitamin K +181.8%
Contains more CholineCholine +69.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Dried fruit DV% diff.
Vitamin A 426µg 180µg 27%
Fiber 0.5g 7.3g 27%
Copper 0.127mg 0.343mg 24%
Potassium 340mg 1162mg 24%
Iron 0.8mg 2.66mg 23%
Vitamin E 1.06mg 4.33mg 22%
Carbs 6.5g 62.64g 19%
Fructose 12.47g 16%
Vitamin B3 0.6mg 2.589mg 12%
Calories 26kcal 241kcal 11%
Vitamin C 9mg 1mg 9%
Vitamin B6 0.061mg 0.143mg 6%
Magnesium 12mg 32mg 5%
Manganese 0.125mg 0.235mg 5%
Protein 1g 3.39g 5%
Phosphorus 44mg 71mg 4%
Vitamin B5 0.298mg 0.516mg 4%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B2 0.11mg 0.074mg 3%
Calcium 21mg 55mg 3%
Selenium 0.3µg 2.2µg 3%
Folate 16µg 10µg 2%
Vitamin K 1.1µg 3.1µg 2%
Fats 0.1g 0.51g 1%
Zinc 0.32mg 0.39mg 1%
Choline 8.2mg 13.9mg 1%
Net carbs 6g 55.34g N/A
Sugar 2.76g 53.44g N/A
Starch 0.35g 0%
Sodium 1mg 10mg 0%
Saturated fat 0.052g 0.017g 0%
Monounsaturated fat 0.013g 0.074g 0%
Polyunsaturated fat 0.005g 0.074g 0%
Tryptophan 0.012mg 0.016mg 0%
Threonine 0.029mg 0.073mg 0%
Isoleucine 0.031mg 0.063mg 0%
Leucine 0.046mg 0.105mg 0%
Lysine 0.054mg 0.083mg 0%
Methionine 0.011mg 0.015mg 0%
Phenylalanine 0.032mg 0.062mg 0%
Valine 0.035mg 0.078mg 0%
Histidine 0.016mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +196.5%
Contains more ProteinProtein +239%
Contains more FatsFats +410%
Contains more CarbsCarbs +863.7%
Contains more OtherOther +221.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +469.2%
Contains more Poly. FatPolyunsaturated fat +1380%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.