Pumpkin seeds vs. Jujube — In-Depth Nutrition Comparison
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How are pumpkin seeds and jujube different?
- Pumpkin seeds are higher in zinc, copper, magnesium, iron, potassium, manganese, and phosphorus; however, jujube is richer in vitamin C.
- Daily need coverage for zinc for pumpkin seeds is 93% higher.
- Pumpkin seeds contain 26 times more magnesium than jujube. While pumpkin seeds contain 262mg of magnesium, jujube contains only 10mg.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Jujube, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +161.9% |
| Contains more PotassiumPotassium | +267.6% |
| Contains more IronIron | +589.6% |
| Contains more CopperCopper | +845.2% |
| Contains more ZincZinc | +20500% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +490.5% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +70% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +22900% |
| Contains more Vitamin B3Vitamin B3 | +214.7% |
| Contains more Vitamin B6Vitamin B6 | +118.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.05mg | 93% |
| Vitamin C | 0.3mg | 69mg | 76% |
| Fiber | 18.4g | 74% | |
| Copper | 0.69mg | 0.073mg | 69% |
| Magnesium | 262mg | 10mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Protein | 18.55g | 1.2g | 35% |
| Iron | 3.31mg | 0.48mg | 35% |
| Fats | 19.4g | 0.2g | 30% |
| Potassium | 919mg | 250mg | 20% |
| Manganese | 0.496mg | 0.084mg | 18% |
| Calories | 446kcal | 79kcal | 18% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 20.23g | 11% |
| Phosphorus | 92mg | 23mg | 10% |
| Vitamin B3 | 0.286mg | 0.9mg | 4% |
| Vitamin B6 | 0.037mg | 0.081mg | 3% |
| Calcium | 55mg | 21mg | 3% |
| Folate | 9µg | 2% | |
| Vitamin B1 | 0.034mg | 0.02mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin B2 | 0.052mg | 0.04mg | 1% |
| Sodium | 18mg | 3mg | 1% |
| Net carbs | 35.35g | 20.23g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.2 g
Fats:
0.2 g
Carbs:
20.23 g
Water:
77.86 g
Other:
0.51 g
| Contains more ProteinProtein | +1445.8% |
| Contains more FatsFats | +9600% |
| Contains more CarbsCarbs | +165.7% |
| Contains more OtherOther | +645.1% |
| Contains more WaterWater | +1630.2% |
