Side-by-Side Comparison

Dates (Medjool) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-50%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 559 kcal, 282 kcal less).

Higher Protein

+1570%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.8 g in Dates (Medjool) (+28.4 g, +1570%).

Higher Dietary Fiber

+12%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Dates (Medjool) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

277 kcal14% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 277 kcal in Dates (Medjool) (+282 kcal, +102%).

ProteinPumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.8 g4% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.8 g in Dates (Medjool) (+28.4 g, +1570%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Dates (Medjool) provides 75.0 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+64.3 g, +600%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Dates (Medjool) provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Total FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.15 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.15 g in Dates (Medjool) (+48.9 g, +32600%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Dates (Medjool) provides 66.5 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+65.1 g, +4648%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Dates (Medjool) provides 7.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+6.0 µg, +600%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.05 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.05 mg in Dates (Medjool) (+2.1 mg, +4260%).

Vitamin KPumpkin Seeds (Pepitas) higher

Dates (Medjool)

2.7 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.7 µg in Dates (Medjool) (+4.6 µg, +170%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

15 µg4% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 15 µg in Dates (Medjool) (+43 µg, +287%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.05 mg in Dates (Medjool) (+0.22 mg, +446%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.6 mg10% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.6 mg in Dates (Medjool) (+3.4 mg, +210%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Dates (Medjool) provides 0.81 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.06 mg, +7%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Dates (Medjool) provides 0.25 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.11 mg, +74%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Dates (Medjool) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

696 mg15% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 696 mg in Dates (Medjool) (+113 mg, +16%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Dates (Medjool) provides 64.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+18.0 mg, +39%).

IronPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.90 mg5% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.90 mg in Dates (Medjool) (+7.9 mg, +880%).

MagnesiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

54.0 mg13% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 54.0 mg in Dates (Medjool) (+538 mg, +996%).

PhosphorusPumpkin Seeds (Pepitas) higher

Dates (Medjool)

62.0 mg5% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 62.0 mg in Dates (Medjool) (+1,171 mg, +1889%).

ZincPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.44 mg4% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.44 mg in Dates (Medjool) (+7.4 mg, +1675%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.03 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.03 g in Dates (Medjool) (+8.6 g, +26963%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

66 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Dates (Medjool) provides 66 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+11 kcal, +19%).

ProteinPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.43 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.43 g in Dates (Medjool) (+2.6 g, +596%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Pumpkin Seeds (Pepitas)

1.1 g

Dates (Medjool) provides 18.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+16.9 g, +1580%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Dates (Medjool) provides 1.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.0 g, +168%).

Total FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.04 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.04 g in Dates (Medjool) (+4.9 g, +13525%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Pumpkin Seeds (Pepitas)

0.14 g

Dates (Medjool) provides 16.0 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+15.8 g, +11295%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Dates (Medjool) provides 1.7 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+1.6 µg, +1580%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.01 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.01 mg in Dates (Medjool) (+0.21 mg, +1717%).

Vitamin KPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.6 µg1% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.6 µg in Dates (Medjool) (+0.1 µg, +13%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

3.6 µg1% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 3.6 µg in Dates (Medjool) (+2.2 µg, +61%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.39 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.39 mg in Dates (Medjool) (+0.11 mg, +29%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.19 mg4% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.08 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.24 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) provides 0.70 mg vs 0.24 mg in Dates (Medjool) (+0.46 mg, +192%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Dates (Medjool) provides 167 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+86.1 mg, +106%).

CalciumDates (Medjool) higher

Dates (Medjool)

15.4 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Dates (Medjool) provides 15.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+10.8 mg, +234%).

IronPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.22 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.22 mg in Dates (Medjool) (+0.67 mg, +308%).

MagnesiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

13.0 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 13.0 mg in Dates (Medjool) (+46.2 mg, +357%).

PhosphorusPumpkin Seeds (Pepitas) higher

Dates (Medjool)

14.9 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 14.9 mg in Dates (Medjool) (+108 mg, +729%).

ZincPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.11 mg in Dates (Medjool) (+0.68 mg, +640%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.01 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.01 g in Dates (Medjool) (+0.86 g, +11176%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.65 g1% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 0.65 g in Dates (Medjool) (+4.8 g, +735%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Dates (Medjool) provides 27.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+25.1 g, +1300%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Dates (Medjool) provides 2.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.3 g, +123%).

Total FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.05 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.05 g in Dates (Medjool) (+8.8 g, +16250%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Dates (Medjool) provides 23.9 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+23.7 g, +9396%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Dates (Medjool) provides 2.5 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+2.3 µg, +1300%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.02 mg

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.02 mg in Dates (Medjool) (+0.37 mg, +2080%).

Vitamin KPumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.0 µg1% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 1.0 µg in Dates (Medjool) (+0.3 µg, +35%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

5.4 µg1% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 5.4 µg in Dates (Medjool) (+5.0 µg, +93%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.58 mg4% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.58 mg in Dates (Medjool) (+0.32 mg, +55%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.29 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Dates (Medjool) provides 0.29 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +115%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.09 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Dates (Medjool) provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.36 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 0.36 mg in Dates (Medjool) (+0.90 mg, +250%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Dates (Medjool) provides 251 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+105 mg, +72%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Dates (Medjool) provides 23.0 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+14.8 mg, +178%).

IronPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.32 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.32 mg in Dates (Medjool) (+1.3 mg, +390%).

MagnesiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

19.4 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 19.4 mg in Dates (Medjool) (+87.1 mg, +448%).

PhosphorusPumpkin Seeds (Pepitas) higher

Dates (Medjool)

22.3 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 22.3 mg in Dates (Medjool) (+200 mg, +894%).

ZincPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.16 mg in Dates (Medjool) (+1.2 mg, +788%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.01 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.01 g in Dates (Medjool) (+1.5 g, +13431%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (299 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Dates (Medjool)

2.0 g4% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 2.0 g in Dates (Medjool) (+14.4 g, +735%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Dates (Medjool) provides 81.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+75.2 g, +1300%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Dates (Medjool) provides 7.2 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+4.0 g, +123%).

Total FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.16 g

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.16 g in Dates (Medjool) (+26.3 g, +16250%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Dates (Medjool) provides 71.8 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+71.0 g, +9396%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Dates (Medjool) provides 7.6 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+7.0 µg, +1300%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.05 mg

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.05 mg in Dates (Medjool) (+1.1 mg, +2080%).

Vitamin KPumpkin Seeds (Pepitas) higher

Dates (Medjool)

2.9 µg2% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 2.9 µg in Dates (Medjool) (+1.0 µg, +35%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

16 µg4% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 16 µg in Dates (Medjool) (+15 µg, +93%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.05 mg5% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.7 mg11% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.7 mg in Dates (Medjool) (+0.95 mg, +55%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.87 mg17% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Dates (Medjool) provides 0.87 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.46 mg, +115%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.27 mg16% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Dates (Medjool) provides 0.27 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +248%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Dates (Medjool) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

1.1 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 1.1 mg in Dates (Medjool) (+2.7 mg, +250%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Dates (Medjool) provides 752 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+315 mg, +72%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Dates (Medjool) provides 69.1 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+44.3 mg, +178%).

IronPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.97 mg5% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.97 mg in Dates (Medjool) (+3.8 mg, +390%).

MagnesiumPumpkin Seeds (Pepitas) higher

Dates (Medjool)

58.3 mg14% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 58.3 mg in Dates (Medjool) (+261 mg, +448%).

PhosphorusPumpkin Seeds (Pepitas) higher

Dates (Medjool)

67.0 mg5% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 67.0 mg in Dates (Medjool) (+599 mg, +894%).

ZincPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.48 mg4% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.48 mg in Dates (Medjool) (+3.7 mg, +788%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Dates (Medjool)

0.03 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.03 g in Dates (Medjool) (+4.6 g, +13431%).

Dates (Medjool) vs Pumpkin Seeds (Pepitas)

Dates (Medjool)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary