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  6. Pumpkin seeds vs. Prunes

Pumpkin seeds vs. Prunes — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and prunes

  • Pumpkin seeds have more zinc, magnesium, copper, fiber, and iron; however, prunes have more vitamin A, vitamin B6, vitamin B2, and vitamin B3.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Prunes have 42 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while prunes have 0.088g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Plums, dried (prunes), uncooked.

Infographic

Pumpkin seeds vs Prunes 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%
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +539%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +25.5%
Contains more IronIron +255.9%
Contains more CopperCopper +145.6%
Contains more ZincZinc +2240.9%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +65.9%
Contains less SodiumSodium -88.9%

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%
Prunes
Prunes
10
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +558%
Contains more Vitamin B5Vitamin B5 +653.6%
Contains more Vitamin B6Vitamin B6 +454.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Prunes DV% diff.
Zinc 10.3mg 0.44mg 90%
Polyunsaturated fat 8.844g 0.062g 59%
Magnesium 262mg 41mg 53%
Vitamin K 59.5µg 50%
Fiber 18.4g 7.1g 45%
Copper 0.69mg 0.281mg 45%
Protein 18.55g 2.18g 33%
Iron 3.31mg 0.93mg 30%
Fats 19.4g 0.38g 29%
Fructose 12.45g 16%
Saturated fat 3.67g 0.088g 16%
Monounsaturated fat 6.032g 0.053g 15%
Vitamin B6 0.037mg 0.205mg 13%
Vitamin B3 0.286mg 1.882mg 10%
Vitamin B2 0.052mg 0.186mg 10%
Calories 446kcal 240kcal 10%
Manganese 0.496mg 0.299mg 9%
Vitamin B5 0.056mg 0.422mg 7%
Potassium 919mg 732mg 6%
Vitamin A 3µg 39µg 4%
Carbs 53.75g 63.88g 3%
Vitamin E 0.43mg 3%
Phosphorus 92mg 69mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Folate 9µg 4µg 1%
Sodium 18mg 2mg 1%
Calcium 55mg 43mg 1%
Selenium 0.3µg 1%
Vitamin B1 0.034mg 0.051mg 1%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 35.35g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.326mg 0.025mg 0%
Threonine 0.683mg 0.049mg 0%
Isoleucine 0.956mg 0.041mg 0%
Leucine 1.572mg 0.066mg 0%
Lysine 1.386mg 0.05mg 0%
Methionine 0.417mg 0.016mg 0%
Phenylalanine 0.924mg 0.052mg 0%
Valine 1.491mg 0.056mg 0%
Histidine 0.515mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +750.9%
Contains more FatsFats +5005.3%
Contains more OtherOther +43.9%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +587.1%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +11281.1%
Contains more Poly. FatPolyunsaturated fat +14164.5%
Contains less Sat. FatSaturated fat -97.6%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.