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Raisin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between raisins and pumpkin seeds

  • Raisins have more vitamin B6, vitamin B1, and vitamin B2, while pumpkin seeds have more zinc, fiber, magnesium, copper, iron, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Pumpkin seeds contain 5 times less vitamin B6 than raisins. Raisins contain 0.174mg of vitamin B6, while pumpkin seeds contain 0.037mg.
  • The amount of saturated fat in raisins is lower.

The food types used in this comparison are Raisins, seedless and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Raisin vs Pumpkin seeds 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.
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +76.1%
Contains more CopperCopper +117%
Contains more ZincZinc +4581.8%
Contains more ManganeseManganese +65.9%
~equal in Calcium ~55mg
~equal in Phosphorus ~92mg

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.
Raisin
9
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin B3Vitamin B3 +167.8%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B6Vitamin B6 +370.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
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
Contains more CarbsCarbs +47.3%
Contains more WaterWater +242.9%
Contains more ProteinProtein +504.2%
Contains more FatsFats +4117.4%
Contains more OtherOther +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +11727.5%
Contains more Poly. FatPolyunsaturated fat +23802.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Pumpkin seeds DV% diff.
Zinc 0.22mg 10.3mg 92%
Polyunsaturated fat 0.037g 8.844g 59%
Fiber 3.7g 18.4g 59%
Magnesium 32mg 262mg 55%
Copper 0.318mg 0.69mg 41%
Fructose 29.68g 37%
Protein 3.07g 18.55g 31%
Fats 0.46g 19.4g 29%
Iron 1.88mg 3.31mg 18%
Saturated fat 0.058g 3.67g 16%
Monounsaturated fat 0.051g 6.032g 15%
Vitamin B6 0.174mg 0.037mg 11%
Manganese 0.299mg 0.496mg 9%
Carbs 79.18g 53.75g 8%
Calories 299kcal 446kcal 7%
Vitamin B2 0.125mg 0.052mg 6%
Vitamin B1 0.106mg 0.034mg 6%
Potassium 749mg 919mg 5%
Vitamin B3 0.766mg 0.286mg 3%
Vitamin K 3.5µg 3%
Vitamin C 2.3mg 0.3mg 2%
Choline 11.1mg 2%
Calcium 50mg 55mg 1%
Selenium 0.6µg 1%
Phosphorus 101mg 92mg 1%
Starch 2.7g 1%
Vitamin B5 0.095mg 0.056mg 1%
Folate 5µg 9µg 1%
Vitamin E 0.12mg 1%
Net carbs 75.48g 35.35g N/A
Sugar 59.19g N/A
Sodium 11mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.05mg 0.326mg 0%
Threonine 0.077mg 0.683mg 0%
Isoleucine 0.057mg 0.956mg 0%
Leucine 0.096mg 1.572mg 0%
Lysine 0.084mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.065mg 0.924mg 0%
Valine 0.083mg 1.491mg 0%
Histidine 0.072mg 0.515mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

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

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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
11%
Raisin
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
37%
Raisin
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 3.612g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 64)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.2)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 59.19g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.