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  6. Pumpkin seeds vs. Fruitcake

Pumpkin seeds vs. Fruitcake — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and fruitcake

  • The amount of zinc, copper, fiber, magnesium, potassium, iron, manganese, and phosphorus in pumpkin seeds is higher than in fruitcake.
  • Pumpkin seeds cover your daily need for zinc, 91% more than fruitcake.
  • Pumpkin seeds contain 16 times more magnesium than fruitcake. While pumpkin seeds contain 262mg of magnesium, fruitcake contains only 16mg.
  • The amount of saturated fat in fruitcake is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cake, fruitcake, commercially prepared.

Infographic

Pumpkin seeds vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +500.7%
Contains more IronIron +59.9%
Contains more CopperCopper +1280%
Contains more ZincZinc +3714.8%
Contains more PhosphorusPhosphorus +76.9%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +125.5%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +90.4%
Contains more Vitamin B3Vitamin B3 +176.6%
Contains more Vitamin B5Vitamin B5 +303.6%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Fruitcake DV% diff.
Zinc 10.3mg 0.27mg 91%
Copper 0.69mg 0.05mg 71%
Magnesium 262mg 16mg 59%
Fiber 18.4g 3.7g 59%
Polyunsaturated fat 8.844g 3.323g 37%
Protein 18.55g 2.9g 31%
Potassium 919mg 153mg 23%
Fats 19.4g 9.1g 16%
Iron 3.31mg 2.07mg 16%
Manganese 0.496mg 0.22mg 12%
Saturated fat 3.67g 1.048g 12%
Vitamin E 0.9mg 6%
Phosphorus 92mg 52mg 6%
Calories 446kcal 324kcal 6%
Monounsaturated fat 6.032g 4.2g 5%
Selenium 2µg 4%
Sodium 18mg 101mg 4%
Vitamin B2 0.052mg 0.099mg 4%
Carbs 53.75g 61.6g 3%
Vitamin B3 0.286mg 0.791mg 3%
Vitamin B5 0.056mg 0.226mg 3%
Folate 9µg 20µg 3%
Calcium 55mg 33mg 2%
Choline 8.9mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 1.5µg 1%
Vitamin B1 0.034mg 0.05mg 1%
Vitamin B6 0.037mg 0.046mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 35.35g 57.9g N/A
Sugar 27.42g N/A
Vitamin A 3µg 7µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.326mg 0.042mg 0%
Threonine 0.683mg 0.102mg 0%
Isoleucine 0.956mg 0.121mg 0%
Leucine 1.572mg 0.206mg 0%
Lysine 1.386mg 0.121mg 0%
Methionine 0.417mg 0.059mg 0%
Phenylalanine 0.924mg 0.14mg 0%
Valine 1.491mg 0.144mg 0%
Histidine 0.515mg 0.071mg 0%
Omega-3 - DHA 0.001g N/A

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% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +539.7%
Contains more FatsFats +113.2%
Contains more OtherOther +245.5%
Contains more CarbsCarbs +14.6%
Contains more WaterWater +462.2%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains more Mono. FatMonounsaturated fat +43.6%
Contains more Poly. FatPolyunsaturated fat +166.1%
Contains less Sat. FatSaturated fat -71.4%

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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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.