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Pumpkin vs. Jujube — In-Depth Nutrition Comparison

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How are pumpkin and jujube different?

  • Pumpkin is richer in vitamin A, copper, and vitamin B2, while jujube is higher in vitamin C.
  • Pumpkin covers your daily need for vitamin A, 169% more than jujube.
  • Pumpkin contains 3 times more vitamin B2 than jujube. Pumpkin contains 0.11mg of vitamin B2, while jujube contains 0.04mg.
  • Pumpkin has a higher glycemic index (52) than jujube (27).

Pumpkin, raw and Jujube, raw types were used in this article.

Infographic

Pumpkin vs Jujube 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%
Jujube
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +36%
Contains more IronIron +66.7%
Contains more CopperCopper +74%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +48.8%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~21mg

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%
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +21200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +32.8%
~equal in Vitamin D ~µg
~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
Jujube
3
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more WaterWater +17.6%
Contains more OtherOther +56.9%
Contains more ProteinProtein +20%
Contains more FatsFats +100%
Contains more CarbsCarbs +211.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Jujube DV% diff.
Vitamin C 9mg 69mg 67%
Vitamin A 426µg 2µg 47%
Vitamin E 1.06mg 7%
Copper 0.127mg 0.073mg 6%
Vitamin B5 0.298mg 6%
Carbs 6.5g 20.23g 5%
Vitamin B2 0.11mg 0.04mg 5%
Folate 16µg 4%
Iron 0.8mg 0.48mg 4%
Calories 26kcal 79kcal 3%
Phosphorus 44mg 23mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Potassium 340mg 250mg 3%
Fiber 0.5g 2%
Vitamin B3 0.6mg 0.9mg 2%
Zinc 0.32mg 0.05mg 2%
Manganese 0.125mg 0.084mg 2%
Vitamin B6 0.061mg 0.081mg 2%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Selenium 0.3µg 1%
Protein 1g 1.2g 0%
Fats 0.1g 0.2g 0%
Net carbs 6g 20.23g N/A
Magnesium 12mg 10mg 0%
Calcium 21mg 21mg 0%
Sugar 2.76g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Jujube
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
23%
Pumpkin
22%
Jujube
Minerals Daily Need Coverage Score
16%
Pumpkin
10%
Jujube

Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 25)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.