Side-by-Side Comparison

Plums vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Plums

46Calories

0.7Protein

1.4Fiber

9.5Vit 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

-92%

Plums

Plums has fewer calories (energy) (46 kcal vs 559 kcal, 513 kcal less).

Higher Protein

+4219%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.70 g in Plums (+29.5 g, +4219%).

Higher Dietary Fiber

+329%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.4 g in Plums (+4.6 g, +329%).

Higher Vitamin C

+400%

Plums

Plums provides 9.5 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+7.6 mg, +400%).

Comparing per 100 g standard edible portion.

Nutrient

Plums100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Plums

46 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 46 kcal in Plums (+513 kcal, +1115%).

ProteinPumpkin Seeds (Pepitas) higher

Plums

0.70 g1% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.70 g in Plums (+29.5 g, +4219%).

CarbohydratesPlums higher

Plums

11.4 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Plums provides 11.4 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+0.71 g, +7%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Plums

1.4 g5% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.4 g in Plums (+4.6 g, +329%).

Total FatPumpkin Seeds (Pepitas) higher

Plums

0.28 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.28 g in Plums (+48.8 g, +17418%).

Total SugarsPlums higher

Plums

9.9 g20% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Plums provides 9.9 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+8.5 g, +609%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

9.5 mg11% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Plums provides 9.5 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+7.6 mg, +400%).

Vitamin A (RAE)Plums higher

Plums

17 µg2% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Plums provides 17 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+16 µg, +1600%).

Vitamin DSimilar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Plums

0.26 mg2% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.26 mg in Plums (+1.9 mg, +738%).

Vitamin KPumpkin Seeds (Pepitas) higher

Plums

6.4 µg5% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 6.4 µg in Plums (+0.9 µg, +14%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Plums

5.0 µg1% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 5.0 µg in Plums (+53 µg, +1060%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Plums

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Plums (+0.25 mg, +875%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Plums

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Plums

0.42 mg3% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.42 mg in Plums (+4.6 mg, +1096%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Plums

0.14 mg3% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.14 mg in Plums (+0.62 mg, +456%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Plums

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.03 mg).

Vitamin B12Similar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Plums

0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) has higher sodium (7.0 mg vs 0 mg).

PotassiumPumpkin Seeds (Pepitas) higher

Plums

157 mg3% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 157 mg in Plums (+652 mg, +415%).

CalciumPumpkin Seeds (Pepitas) higher

Plums

6.0 mg

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 6.0 mg in Plums (+40.0 mg, +667%).

IronPumpkin Seeds (Pepitas) higher

Plums

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.17 mg in Plums (+8.7 mg, +5088%).

MagnesiumPumpkin Seeds (Pepitas) higher

Plums

7.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 7.0 mg in Plums (+585 mg, +8357%).

PhosphorusPumpkin Seeds (Pepitas) higher

Plums

16.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 16.0 mg in Plums (+1,217 mg, +7606%).

ZincPumpkin Seeds (Pepitas) higher

Plums

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.10 mg in Plums (+7.7 mg, +7710%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Plums

0.02 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.02 g in Plums (+8.6 g, +50841%).

Nutrient

Plums66 g (1 medium plum (66 g))

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

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Plums

30 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 30 kcal in Plums (+26 kcal, +84%).

ProteinPumpkin Seeds (Pepitas) higher

Plums

0.46 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.46 g in Plums (+2.6 g, +554%).

CarbohydratesPlums higher

Plums

7.5 g3% DV

Pumpkin Seeds (Pepitas)

1.1 g

Plums provides 7.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.5 g, +604%).

Dietary FiberPlums higher

Plums

0.92 g3% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Plums provides 0.92 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.32 g, +54%).

Total FatPumpkin Seeds (Pepitas) higher

Plums

0.18 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.18 g in Plums (+4.7 g, +2554%).

Total SugarsPlums higher

Plums

6.5 g13% DV

Pumpkin Seeds (Pepitas)

0.14 g

Plums provides 6.5 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+6.4 g, +4577%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

6.3 mg7% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Plums provides 6.3 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+6.1 mg, +3200%).

Vitamin A (RAE)Plums higher

Plums

11 µg1% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Plums provides 11 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+11 µg, +11120%).

Vitamin DSimilar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ESimilar

Plums

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.17 mg).

Vitamin KPlums higher

Plums

4.2 µg4% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Plums provides 4.2 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+3.5 µg, +479%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Plums

3.3 µg1% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 3.3 µg in Plums (+2.5 µg, +76%).

Thiamin (Vitamin B1)Similar

Plums

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Plums

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Plums

0.28 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.28 mg in Plums (+0.22 mg, +81%).

Pantothenic Acid (B5)Similar

Plums

0.09 mg2% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.09 mg).

Vitamin B6Similar

Plums

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Plums

0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) has higher sodium (0.70 mg vs 0 mg).

PotassiumPlums higher

Plums

104 mg2% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Plums provides 104 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+22.7 mg, +28%).

CalciumPumpkin Seeds (Pepitas) higher

Plums

4.0 mg

Pumpkin Seeds (Pepitas)

4.6 mg

Pumpkin Seeds (Pepitas) provides 4.6 mg vs 4.0 mg in Plums (+0.64 mg, +16%).

IronPumpkin Seeds (Pepitas) higher

Plums

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.11 mg in Plums (+0.77 mg, +686%).

MagnesiumPumpkin Seeds (Pepitas) higher

Plums

4.6 mg1% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 4.6 mg in Plums (+54.6 mg, +1181%).

PhosphorusPumpkin Seeds (Pepitas) higher

Plums

10.6 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 10.6 mg in Plums (+113 mg, +1068%).

ZincPumpkin Seeds (Pepitas) higher

Plums

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.07 mg in Plums (+0.72 mg, +1083%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Plums

0.01 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.01 g in Plums (+0.85 g, +7618%).

Nutrient

PlumsAmount per 100 kcal (217 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Plums

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Plums

1.5 g3% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.5 g in Plums (+3.9 g, +258%).

CarbohydratesPlums higher

Plums

24.8 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Plums provides 24.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+22.9 g, +1185%).

Dietary FiberPlums higher

Plums

3.0 g11% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Plums provides 3.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.0 g, +181%).

Total FatPumpkin Seeds (Pepitas) higher

Plums

0.61 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.61 g in Plums (+8.2 g, +1353%).

Total SugarsPlums higher

Plums

21.5 g43% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Plums provides 21.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+21.3 g, +8442%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

20.6 mg23% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Plums provides 20.6 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+20.3 mg, +5928%).

Vitamin A (RAE)Plums higher

Plums

37 µg4% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Plums provides 37 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+37 µg, +20394%).

Vitamin DSimilar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPlums higher

Plums

0.56 mg4% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Plums provides 0.56 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +44%).

Vitamin KPlums higher

Plums

14 µg12% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Plums provides 14 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+13 µg, +957%).

Folate (DFE)Plums higher

Plums

11 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Plums provides 11 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+0.4 µg, +4%).

Thiamin (Vitamin B1)Similar

Plums

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Plums

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Niacin (Vitamin B3)Similar

Plums

0.90 mg6% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (0.90 mg).

Pantothenic Acid (B5)Plums higher

Plums

0.29 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Plums provides 0.29 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +117%).

Vitamin B6Similar

Plums

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Vitamin B12Similar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Plums

0 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) has higher sodium (1.3 mg vs 0 mg).

PotassiumPlums higher

Plums

341 mg7% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Plums provides 341 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+195 mg, +134%).

CalciumPlums higher

Plums

13.0 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Plums provides 13.0 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+4.7 mg, +57%).

IronPumpkin Seeds (Pepitas) higher

Plums

0.37 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.37 mg in Plums (+1.2 mg, +330%).

MagnesiumPumpkin Seeds (Pepitas) higher

Plums

15.2 mg4% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 15.2 mg in Plums (+91.4 mg, +602%).

PhosphorusPumpkin Seeds (Pepitas) higher

Plums

34.7 mg3% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 34.7 mg in Plums (+187 mg, +539%).

ZincPumpkin Seeds (Pepitas) higher

Plums

0.22 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.22 mg in Plums (+1.2 mg, +548%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Plums

0.04 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.04 g in Plums (+1.5 g, +4126%).

Nutrient

PlumsNormalized to 300 kcal (652 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Plums

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Plums

4.6 g9% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 4.6 g in Plums (+11.8 g, +258%).

CarbohydratesPlums higher

Plums

74.5 g27% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Plums provides 74.5 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+68.7 g, +1187%).

Dietary FiberPlums higher

Plums

9.1 g33% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Plums provides 9.1 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+5.9 g, +182%).

Total FatPumpkin Seeds (Pepitas) higher

Plums

1.8 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.8 g in Plums (+24.7 g, +1351%).

Total SugarsPlums higher

Plums

64.7 g129% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Plums provides 64.7 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+63.9 g, +8455%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

61.9 mg69% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Plums provides 61.9 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+60.9 mg, +5937%).

Vitamin A (RAE)Plums higher

Plums

111 µg12% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Plums provides 111 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+110 µg, +20426%).

Vitamin DSimilar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPlums higher

Plums

1.7 mg11% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Plums provides 1.7 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+0.52 mg, +44%).

Vitamin KPlums higher

Plums

42 µg35% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Plums provides 42 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+38 µg, +959%).

Folate (DFE)Plums higher

Plums

33 µg8% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Plums provides 33 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+1.3 µg, +4%).

Thiamin (Vitamin B1)Similar

Plums

0.18 mg15% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.18 mg).

Riboflavin (Vitamin B2)Plums higher

Plums

0.17 mg13% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Plums provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.08 mg).

Niacin (Vitamin B3)Similar

Plums

2.7 mg17% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Both Plums and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (2.7 mg).

Pantothenic Acid (B5)Plums higher

Plums

0.88 mg18% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Plums provides 0.88 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.48 mg, +117%).

Vitamin B6Plums higher

Plums

0.19 mg11% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Plums provides slightly more vitamin b6 (0.19 mg vs 0.08 mg).

Vitamin B12Similar

Plums

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Plums

0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) has higher sodium (3.8 mg vs 0 mg).

PotassiumPlums higher

Plums

1,024 mg22% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Plums provides 1,024 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+587 mg, +134%).

CalciumPlums higher

Plums

39.1 mg3% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Plums provides 39.1 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+14.3 mg, +57%).

IronPumpkin Seeds (Pepitas) higher

Plums

1.1 mg6% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.1 mg in Plums (+3.7 mg, +330%).

MagnesiumPumpkin Seeds (Pepitas) higher

Plums

45.6 mg11% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 45.6 mg in Plums (+274 mg, +600%).

PhosphorusPumpkin Seeds (Pepitas) higher

Plums

104 mg8% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 104 mg in Plums (+562 mg, +538%).

ZincPumpkin Seeds (Pepitas) higher

Plums

0.65 mg6% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.65 mg in Plums (+3.6 mg, +547%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Plums

0.11 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.11 g in Plums (+4.6 g, +4119%).

Plums vs Pumpkin Seeds (Pepitas)

Plums

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary