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  6. Pumpkin pie vs. Pumpkin seed

Pumpkin pie vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Pumpkin pie and Pumpkin seed different?

  • Pumpkin pie is higher in Vitamin A RAE, Vitamin B12, and Vitamin B1, however, Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese.
  • Daily need coverage for Zinc from Pumpkin seed is 90% higher.

Pie, pumpkin, commercially prepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Pumpkin pie vs Pumpkin seed 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.
Pumpkin pie
Pumpkin pie
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Calcium +16.4%
Contains more Iron +267.8%
Contains more Magnesium +1771.4%
Contains more Phosphorus +13.6%
Contains more Potassium +450.3%
Contains less Sodium -92.5%
Contains more Zinc +2541%
Contains more Copper +366.2%
Contains more Manganese +118.5%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +16.4%
Contains more Iron +267.8%
Contains more Magnesium +1771.4%
Contains more Phosphorus +13.6%
Contains more Potassium +450.3%
Contains less Sodium -92.5%
Contains more Zinc +2541%
Contains more Copper +366.2%
Contains more Manganese +118.5%

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.
Pumpkin pie
Pumpkin pie
11
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +5438.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +420.6%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +287.1%
Contains more Vitamin B5 +707.1%
Contains more Vitamin B6 +70.3%
Contains more Folate +188.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +5438.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +420.6%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +287.1%
Contains more Vitamin B5 +707.1%
Contains more Vitamin B6 +70.3%
Contains more Folate +188.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1019.8%
Contains more Protein +375.6%
Contains more Fats +99%
Contains more Carbs +54.3%
Contains more Other +236.3%
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Pumpkin seed
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 Water +1019.8%
Contains more Protein +375.6%
Contains more Fats +99%
Contains more Carbs +54.3%
Contains more Other +236.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +31.1%
Contains more Polyunsaturated fat +399.7%
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +31.1%
Contains more Polyunsaturated fat +399.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Pumpkin seed Opinion
Net carbs 33.03g 35.35g Pumpkin seed
Protein 3.9g 18.55g Pumpkin seed
Fats 9.75g 19.4g Pumpkin seed
Carbs 34.83g 53.75g Pumpkin seed
Calories 243kcal 446kcal Pumpkin seed
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g Pumpkin seed
Fiber 1.8g 18.4g Pumpkin seed
Calcium 64mg 55mg Pumpkin pie
Iron 0.9mg 3.31mg Pumpkin seed
Magnesium 14mg 262mg Pumpkin seed
Phosphorus 81mg 92mg Pumpkin seed
Potassium 167mg 919mg Pumpkin seed
Sodium 239mg 18mg Pumpkin seed
Zinc 0.39mg 10.3mg Pumpkin seed
Copper 0.148mg 0.69mg Pumpkin seed
Manganese 0.227mg 0.496mg Pumpkin seed
Selenium 5.4µg Pumpkin pie
Vitamin A 3434IU 62IU Pumpkin pie
Vitamin A RAE 448µg 3µg Pumpkin pie
Vitamin E 0.76mg Pumpkin pie
Vitamin D 2IU 0IU Pumpkin pie
Vitamin D 0.1µg 0µg Pumpkin pie
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.177mg 0.034mg Pumpkin pie
Vitamin B2 0.124mg 0.052mg Pumpkin pie
Vitamin B3 1.107mg 0.286mg Pumpkin pie
Vitamin B5 0.452mg 0.056mg Pumpkin pie
Vitamin B6 0.063mg 0.037mg Pumpkin pie
Folate 26µg 9µg Pumpkin pie
Vitamin B12 0.35µg 0µg Pumpkin pie
Vitamin K 13.2µg Pumpkin pie
Tryptophan 0.048mg 0.326mg Pumpkin seed
Threonine 0.154mg 0.683mg Pumpkin seed
Isoleucine 0.158mg 0.956mg Pumpkin seed
Leucine 0.297mg 1.572mg Pumpkin seed
Lysine 0.192mg 1.386mg Pumpkin seed
Methionine 0.249mg 0.417mg Pumpkin seed
Phenylalanine 0.175mg 0.924mg Pumpkin seed
Valine 0.211mg 1.491mg Pumpkin seed
Histidine 0.088mg 0.515mg Pumpkin seed
Cholesterol 26mg 0mg Pumpkin seed
Saturated Fat 1.988g 3.67g Pumpkin pie
Monounsaturated Fat 4.6g 6.032g Pumpkin seed
Polyunsaturated fat 1.77g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Pumpkin pie
4%
Pumpkin seed
Minerals Daily Need Coverage Score
26%
Pumpkin pie
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 221mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 26mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 1.682g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Pumpkin seed - 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.