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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 RAE, 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 RAE from Pumpkin is 27% higher.
  • Dried fruit has 9 times less Vitamin C than Pumpkin. Pumpkin has 9mg of Vitamin C, while Dried fruit has 1mg.

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% 511% 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% 216% 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 +136.2%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more FolateFolate +60%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Dried fruit Opinion
Calories 26kcal 241kcal Dried fruit
Protein 1g 3.39g Dried fruit
Fats 0.1g 0.51g Dried fruit
Vitamin C 9mg 1mg Pumpkin
Net carbs 6g 55.34g Dried fruit
Carbs 6.5g 62.64g Dried fruit
Magnesium 12mg 32mg Dried fruit
Calcium 21mg 55mg Dried fruit
Potassium 340mg 1162mg Dried fruit
Iron 0.8mg 2.66mg Dried fruit
Sugar 2.76g 53.44g Pumpkin
Fiber 0.5g 7.3g Dried fruit
Copper 0.127mg 0.343mg Dried fruit
Zinc 0.32mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 44mg 71mg Dried fruit
Sodium 1mg 10mg Pumpkin
Vitamin A 8513IU 3604IU Pumpkin
Vitamin A RAE 426µg 180µg Pumpkin
Vitamin E 1.06mg 4.33mg Dried fruit
Manganese 0.125mg 0.235mg Dried fruit
Selenium 0.3µg 2.2µg Dried fruit
Vitamin B1 0.05mg 0.015mg Pumpkin
Vitamin B2 0.11mg 0.074mg Pumpkin
Vitamin B3 0.6mg 2.589mg Dried fruit
Vitamin B5 0.298mg 0.516mg Dried fruit
Vitamin B6 0.061mg 0.143mg Dried fruit
Vitamin K 1.1µg 3.1µg Dried fruit
Folate 16µg 10µg Pumpkin
Choline 8.2mg 13.9mg Dried fruit
Saturated Fat 0.052g 0.017g Dried fruit
Monounsaturated Fat 0.013g 0.074g Dried fruit
Polyunsaturated fat 0.005g 0.074g Dried fruit
Tryptophan 0.012mg 0.016mg Dried fruit
Threonine 0.029mg 0.073mg Dried fruit
Isoleucine 0.031mg 0.063mg Dried fruit
Leucine 0.046mg 0.105mg Dried fruit
Lysine 0.054mg 0.083mg Dried fruit
Methionine 0.011mg 0.015mg Dried fruit
Phenylalanine 0.032mg 0.062mg Dried fruit
Valine 0.035mg 0.078mg Dried fruit
Histidine 0.016mg 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Pumpkin
36%
Dried fruit
Minerals Daily Need Coverage Score
16%
Pumpkin
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 50.68g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.