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  6. Pumpkin seeds vs. Dates

Pumpkin seeds vs. Dates — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and dates

  • Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, manganese, and potassium; however, dates are richer in vitamin B5 and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 91% more than dates.
  • Dates have 115 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while dates have 0.032g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Dates, deglet noor.

Infographic

Pumpkin seeds vs Dates 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Dates
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +224.5%
Contains more CopperCopper +235%
Contains more ZincZinc +3451.7%
Contains more PhosphorusPhosphorus +48.4%
Contains more ManganeseManganese +89.3%
Contains less SodiumSodium -88.9%

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%
Dates
Dates
10
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +345.5%
Contains more Vitamin B5Vitamin B5 +951.8%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Dates DV% diff.
Zinc 10.3mg 0.29mg 91%
Polyunsaturated fat 8.844g 0.019g 59%
Copper 0.69mg 0.206mg 54%
Magnesium 262mg 43mg 52%
Fiber 18.4g 8g 42%
Protein 18.55g 2.45g 32%
Fats 19.4g 0.39g 29%
Iron 3.31mg 1.02mg 29%
Fructose 19.56g 24%
Saturated fat 3.67g 0.032g 17%
Monounsaturated fat 6.032g 0.036g 15%
Vitamin B5 0.056mg 0.589mg 11%
Manganese 0.496mg 0.262mg 10%
Vitamin B6 0.037mg 0.165mg 10%
Calories 446kcal 282kcal 8%
Potassium 919mg 656mg 8%
Carbs 53.75g 75.03g 7%
Vitamin B3 0.286mg 1.274mg 6%
Selenium 3µg 5%
Phosphorus 92mg 62mg 4%
Folate 9µg 19µg 3%
Vitamin K 2.7µg 2%
Calcium 55mg 39mg 2%
Vitamin B1 0.034mg 0.052mg 2%
Vitamin B2 0.052mg 0.066mg 1%
Choline 6.3mg 1%
Sodium 18mg 2mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.012mg 0%
Threonine 0.683mg 0.043mg 0%
Isoleucine 0.956mg 0.049mg 0%
Leucine 1.572mg 0.084mg 0%
Lysine 1.386mg 0.066mg 0%
Methionine 0.417mg 0.022mg 0%
Phenylalanine 0.924mg 0.05mg 0%
Valine 1.491mg 0.071mg 0%
Histidine 0.515mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +657.1%
Contains more FatsFats +4874.4%
Contains more OtherOther +137.5%
Contains more CarbsCarbs +39.6%
Contains more WaterWater +356.2%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +46447.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.