Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seeds vs. Jackfruit — In-Depth Nutrition Comparison

Compare

What are the differences between pumpkin seeds and jackfruit?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, manganese, and potassium, yet jackfruit is higher in vitamin B6 and vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 19 times more saturated fat than jackfruit. While pumpkin seeds have 3.67g of saturated fat, jackfruit has only 0.195g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Jackfruit, raw types in this article.

Infographic

Pumpkin seeds vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +1339.1%
Contains more CopperCopper +807.9%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +338.1%
Contains more ManganeseManganese +1053.5%
Contains less SodiumSodium -88.9%
~equal in Selenium ~µg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +4466.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +208.8%
Contains more Vitamin B3Vitamin B3 +221.7%
Contains more Vitamin B5Vitamin B5 +319.6%
Contains more Vitamin B6Vitamin B6 +789.2%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +978.5%
Contains more FatsFats +2931.3%
Contains more CarbsCarbs +131.2%
Contains more OtherOther +308.6%
Contains more WaterWater +1532.4%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +3791.6%
Contains more Poly. FatPolyunsaturated fat +9308.5%
Contains less Sat. FatSaturated fat -94.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Jackfruit
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jackfruit DV% diff.
Zinc 10.3mg 0.13mg 92%
Copper 0.69mg 0.076mg 68%
Fiber 18.4g 1.5g 68%
Polyunsaturated fat 8.844g 0.094g 58%
Magnesium 262mg 29mg 55%
Iron 3.31mg 0.23mg 39%
Protein 18.55g 1.72g 34%
Fats 19.4g 0.64g 29%
Vitamin B6 0.037mg 0.329mg 22%
Manganese 0.496mg 0.043mg 20%
Calories 446kcal 95kcal 18%
Saturated fat 3.67g 0.195g 16%
Monounsaturated fat 6.032g 0.155g 15%
Vitamin C 0.3mg 13.7mg 15%
Potassium 919mg 448mg 14%
Fructose 9.19g 11%
Carbs 53.75g 23.25g 10%
Phosphorus 92mg 21mg 10%
Vitamin B1 0.034mg 0.105mg 6%
Vitamin B3 0.286mg 0.92mg 4%
Vitamin B5 0.056mg 0.235mg 4%
Folate 9µg 24µg 4%
Calcium 55mg 24mg 3%
Vitamin E 0.34mg 2%
Sodium 18mg 2mg 1%
Starch 1.47g 1%
Net carbs 35.35g 21.75g N/A
Sugar 19.08g N/A
Vitamin A 3µg 5µg 0%
Vitamin B2 0.052mg 0.055mg 0%
Tryptophan 0.326mg 0.034mg 0%
Threonine 0.683mg 0.086mg 0%
Isoleucine 0.956mg 0.069mg 0%
Leucine 1.572mg 0.103mg 0%
Lysine 1.386mg 0.069mg 0%
Methionine 0.417mg 0.034mg 0%
Phenylalanine 0.924mg 0.052mg 0%
Valine 1.491mg 0.086mg 0%
Histidine 0.515mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
4%
Pumpkin seeds
17%
Jackfruit
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
12%
Jackfruit

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 19.08g)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.475g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.7)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.