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  6. Pumpkin seeds vs. Dried fruit

Pumpkin seeds vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and dried fruit

  • Pumpkin seeds have more zinc, magnesium, fiber, copper, and manganese; however, dried fruit is higher in vitamin A, vitamin B3, vitamin B5, and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 90% more than dried fruit.
  • Dried fruit contains 216 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while dried fruit contains 0.017g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Pumpkin seeds vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +718.8%
Contains more IronIron +24.4%
Contains more CopperCopper +101.2%
Contains more ZincZinc +2541%
Contains more PhosphorusPhosphorus +29.6%
Contains more ManganeseManganese +111.1%
Contains more PotassiumPotassium +26.4%
Contains less SodiumSodium -44.4%
~equal in Calcium ~55mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +805.2%
Contains more Vitamin B5Vitamin B5 +821.4%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Dried fruit DV% diff.
Zinc 10.3mg 0.39mg 90%
Polyunsaturated fat 8.844g 0.074g 58%
Magnesium 262mg 32mg 55%
Fiber 18.4g 7.3g 44%
Copper 0.69mg 0.343mg 39%
Protein 18.55g 3.39g 30%
Fats 19.4g 0.51g 29%
Vitamin E 4.33mg 29%
Vitamin A 3µg 180µg 20%
Saturated fat 3.67g 0.017g 17%
Fructose 12.47g 16%
Monounsaturated fat 6.032g 0.074g 15%
Vitamin B3 0.286mg 2.589mg 14%
Manganese 0.496mg 0.235mg 11%
Calories 446kcal 241kcal 10%
Vitamin B5 0.056mg 0.516mg 9%
Iron 3.31mg 2.66mg 8%
Vitamin B6 0.037mg 0.143mg 8%
Potassium 919mg 1162mg 7%
Selenium 2.2µg 4%
Phosphorus 92mg 71mg 3%
Carbs 53.75g 62.64g 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B1 0.034mg 0.015mg 2%
Vitamin B2 0.052mg 0.074mg 2%
Vitamin C 0.3mg 1mg 1%
Net carbs 35.35g 55.34g N/A
Calcium 55mg 55mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 18mg 10mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.326mg 0.016mg 0%
Threonine 0.683mg 0.073mg 0%
Isoleucine 0.956mg 0.063mg 0%
Leucine 1.572mg 0.105mg 0%
Lysine 1.386mg 0.083mg 0%
Methionine 0.417mg 0.015mg 0%
Phenylalanine 0.924mg 0.062mg 0%
Valine 1.491mg 0.078mg 0%
Histidine 0.515mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +447.2%
Contains more FatsFats +3703.9%
Contains more OtherOther +47.9%
Contains more CarbsCarbs +16.5%
Contains more WaterWater +586.4%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +8051.4%
Contains more Poly. FatPolyunsaturated fat +11851.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.