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  6. Pumpkin seeds vs. Apricot

Pumpkin seeds vs. Apricot — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and apricots

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, apricots have more vitamin A and vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Apricots have 136 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while apricots have 0.027g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Apricots, raw.

Infographic

Pumpkin seeds vs Apricot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +748.7%
Contains more CopperCopper +784.6%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +544.2%
Contains less SodiumSodium -94.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +45.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Apricot DV% diff.
Zinc 10.3mg 0.2mg 92%
Copper 0.69mg 0.078mg 68%
Fiber 18.4g 2g 66%
Magnesium 262mg 10mg 60%
Polyunsaturated fat 8.844g 0.077g 58%
Iron 3.31mg 0.39mg 37%
Protein 18.55g 1.4g 34%
Fats 19.4g 0.39g 29%
Calories 446kcal 48kcal 20%
Potassium 919mg 259mg 19%
Manganese 0.496mg 0.077mg 18%
Saturated fat 3.67g 0.027g 17%
Monounsaturated fat 6.032g 0.17g 15%
Carbs 53.75g 11.12g 14%
Vitamin C 0.3mg 10mg 11%
Phosphorus 92mg 23mg 10%
Vitamin A 3µg 96µg 10%
Vitamin E 0.89mg 6%
Vitamin B5 0.056mg 0.24mg 4%
Calcium 55mg 13mg 4%
Vitamin K 3.3µg 3%
Vitamin B3 0.286mg 0.6mg 2%
Choline 2.8mg 1%
Fructose 0.94g 1%
Vitamin B6 0.037mg 0.054mg 1%
Vitamin B2 0.052mg 0.04mg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 9.12g N/A
Sugar 9.24g N/A
Selenium 0.1µg 0%
Vitamin B1 0.034mg 0.03mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.015mg 0%
Threonine 0.683mg 0.047mg 0%
Isoleucine 0.956mg 0.041mg 0%
Leucine 1.572mg 0.077mg 0%
Lysine 1.386mg 0.097mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.052mg 0%
Valine 1.491mg 0.047mg 0%
Histidine 0.515mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +1225%
Contains more FatsFats +4874.4%
Contains more CarbsCarbs +383.4%
Contains more OtherOther +413.5%
Contains more WaterWater +1818.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +3448.2%
Contains more Poly. FatPolyunsaturated fat +11385.7%
Contains less Sat. FatSaturated fat -99.3%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.