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  6. Pumpkin seeds vs. Fruit preserves

Pumpkin seeds vs. Fruit preserves — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and fruit preserves

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus; however, fruit preserves are richer in vitamin C.
  • Pumpkin seeds cover your daily zinc needs 93% more than fruit preserves.
  • Fruit preserves have 367 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while fruit preserves have 0.01g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Jams and preserves.

Infographic

Pumpkin seeds vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +6450%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +1093.5%
Contains more IronIron +575.5%
Contains more CopperCopper +590%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +384.2%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +1140%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B3Vitamin B3 +694.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin CVitamin C +2833.3%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Fruit preserves DV% diff.
Zinc 10.3mg 0.06mg 93%
Fiber 18.4g 1.1g 69%
Copper 0.69mg 0.1mg 66%
Magnesium 262mg 4mg 61%
Polyunsaturated fat 8.844g 0g 59%
Protein 18.55g 0.37g 36%
Iron 3.31mg 0.49mg 35%
Fats 19.4g 0.07g 30%
Potassium 919mg 77mg 25%
Manganese 0.496mg 0.04mg 20%
Saturated fat 3.67g 0.01g 17%
Monounsaturated fat 6.032g 0.038g 15%
Phosphorus 92mg 19mg 10%
Vitamin C 0.3mg 8.8mg 9%
Calories 446kcal 278kcal 8%
Carbs 53.75g 68.86g 5%
Selenium 2µg 4%
Calcium 55mg 20mg 4%
Choline 10.2mg 2%
Vitamin B1 0.034mg 0.016mg 2%
Vitamin B2 0.052mg 0.076mg 2%
Vitamin B3 0.286mg 0.036mg 2%
Folate 9µg 11µg 1%
Vitamin E 0.12mg 1%
Vitamin B6 0.037mg 0.02mg 1%
Vitamin B5 0.056mg 0.02mg 1%
Sodium 18mg 32mg 1%
Net carbs 35.35g 67.76g N/A
Sugar 48.5g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.008mg 0%
Threonine 0.683mg 0.023mg 0%
Isoleucine 0.956mg 0.017mg 0%
Leucine 1.572mg 0.037mg 0%
Lysine 1.386mg 0.03mg 0%
Methionine 0.417mg 0.001mg 0%
Phenylalanine 0.924mg 0.021mg 0%
Valine 1.491mg 0.021mg 0%
Histidine 0.515mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +4913.5%
Contains more FatsFats +27614.3%
Contains more OtherOther +1552.2%
Contains more CarbsCarbs +28.1%
Contains more WaterWater +577.1%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +15773.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.7%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.