Pumpkin vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between pumpkin and prunes
- Pumpkin has more vitamin A and vitamin C, while prunes have more vitamin K, fiber, copper, potassium, vitamin B6, vitamin B3, manganese, and magnesium.
- Pumpkin covers your daily need for vitamin A, 155% more than prunes.
- Pumpkin contains 15 times more vitamin C than prunes. While pumpkin contains 9mg of vitamin C, prunes contain only 0.6mg.
- 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 Pumpkin, raw and Plums, dried (prunes), uncooked.
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 | -50% |
| 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% |
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 | +1400% |
| Contains more Vitamin AVitamin A | +992.3% |
| Contains more Vitamin EVitamin E | +146.5% |
| Contains more FolateFolate | +300% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +196.2% |
| Contains more ProteinProtein | +118% |
| Contains more FatsFats | +280% |
| Contains more CarbsCarbs | +882.8% |
| Contains more OtherOther | +230% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.9% |
| Contains more Mono. FatMonounsaturated fat | +307.7% |
| Contains more Poly. FatPolyunsaturated fat | +1140% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 1.1µg | 59.5µg | 49% |
| Vitamin A | 426µg | 39µg | 43% |
| Fiber | 0.5g | 7.1g | 26% |
| Carbs | 6.5g | 63.88g | 19% |
| Copper | 0.127mg | 0.281mg | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 340mg | 732mg | 12% |
| Vitamin B6 | 0.061mg | 0.205mg | 11% |
| Calories | 26kcal | 240kcal | 11% |
| Vitamin C | 9mg | 0.6mg | 9% |
| Manganese | 0.125mg | 0.299mg | 8% |
| Vitamin B3 | 0.6mg | 1.882mg | 8% |
| Magnesium | 12mg | 41mg | 7% |
| Vitamin B2 | 0.11mg | 0.186mg | 6% |
| Phosphorus | 44mg | 69mg | 4% |
| Vitamin E | 1.06mg | 0.43mg | 4% |
| Folate | 16µg | 4µg | 3% |
| Vitamin B5 | 0.298mg | 0.422mg | 2% |
| Protein | 1g | 2.18g | 2% |
| Iron | 0.8mg | 0.93mg | 2% |
| Starch | 5.11g | 2% | |
| Calcium | 21mg | 43mg | 2% |
| Zinc | 0.32mg | 0.44mg | 1% |
| Fats | 0.1g | 0.38g | 0% |
| Net carbs | 6g | 56.78g | N/A |
| Sugar | 2.76g | 38.13g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Selenium | 0.3µg | 0.3µg | 0% |
| Vitamin B1 | 0.05mg | 0.051mg | 0% |
| Saturated fat | 0.052g | 0.088g | 0% |
| Choline | 8.2mg | 10.1mg | 0% |
| Monounsaturated fat | 0.013g | 0.053g | 0% |
| Polyunsaturated fat | 0.005g | 0.062g | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.029mg | 0.049mg | 0% |
| Isoleucine | 0.031mg | 0.041mg | 0% |
| Leucine | 0.046mg | 0.066mg | 0% |
| Lysine | 0.054mg | 0.05mg | 0% |
| Methionine | 0.011mg | 0.016mg | 0% |
| Phenylalanine | 0.032mg | 0.052mg | 0% |
| Valine | 0.035mg | 0.056mg | 0% |
| Histidine | 0.016mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
16%
32%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 35.37g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.036g)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.