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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

Pumpkin vs Prunes 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%
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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%
~equal in Selenium ~0.3µg

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%
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg
~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
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
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.
Pumpkin Prunes
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Prunes 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?

ok
ok
is better in case of low diet
Pumpkin Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
16%
Pumpkin
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 35.37g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.036g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Prunes
Prunes 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.