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Pumpkin seed vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Pumpkin

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese, however Pumpkin is higher in Vitamin A, and Vitamin C.
  • Pumpkin seed covers your daily Zinc needs 91% more than Pumpkin.
  • Pumpkin contains 71 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Pumpkin contains 0.052g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pumpkin, raw.

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Pumpkin seed vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +313.8%
Contains more Calcium +161.9%
Contains more Potassium +170.3%
Contains more Magnesium +2083.3%
Contains more Copper +443.3%
Contains more Zinc +3118.8%
Contains more Phosphorus +109.1%
Contains less Sodium -94.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +313.8%
Contains more Calcium +161.9%
Contains more Potassium +170.3%
Contains more Magnesium +2083.3%
Contains more Copper +443.3%
Contains more Zinc +3118.8%
Contains more Phosphorus +109.1%
Contains less Sodium -94.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Pumpkin
Contains more Vitamin C +2900%
Contains more Vitamin A +13630.6%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +432.1%
Contains more Vitamin B6 +64.9%
Contains more Folate +77.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +2900%
Contains more Vitamin A +13630.6%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +432.1%
Contains more Vitamin B6 +64.9%
Contains more Folate +77.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
55
Pumpkin
Mineral Summary Score
120
Pumpkin seed
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
6%
Pumpkin
Carbohydrates
54%
Pumpkin seed
7%
Pumpkin
Fats
90%
Pumpkin seed
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Pumpkin
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.76g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 3.618g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pumpkin Opinion
Calories 446 26 Pumpkin seed
Protein 18.55 1 Pumpkin seed
Fats 19.4 0.1 Pumpkin seed
Vitamin C 0.3 9 Pumpkin
Carbs 53.75 6.5 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.8 Pumpkin seed
Calcium 55 21 Pumpkin seed
Potassium 919 340 Pumpkin seed
Magnesium 262 12 Pumpkin seed
Sugar 2.76 Pumpkin seed
Fiber 18.4 0.5 Pumpkin seed
Copper 0.69 0.127 Pumpkin seed
Zinc 10.3 0.32 Pumpkin seed
Starch
Phosphorus 92 44 Pumpkin seed
Sodium 18 1 Pumpkin
Vitamin A 62 8513 Pumpkin
Vitamin E 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.034 0.05 Pumpkin
Vitamin B2 0.052 0.11 Pumpkin
Vitamin B3 0.286 0.6 Pumpkin
Vitamin B5 0.056 0.298 Pumpkin
Vitamin B6 0.037 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 Pumpkin
Folate 9 16 Pumpkin
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.052 Pumpkin
Monounsaturated Fat 6.032 0.013 Pumpkin seed
Polyunsaturated fat 8.844 0.005 Pumpkin seed
Tryptophan 0.326 0.012 Pumpkin seed
Threonine 0.683 0.029 Pumpkin seed
Isoleucine 0.956 0.031 Pumpkin seed
Leucine 1.572 0.046 Pumpkin seed
Lysine 1.386 0.054 Pumpkin seed
Methionine 0.417 0.011 Pumpkin seed
Phenylalanine 0.924 0.032 Pumpkin seed
Valine 1.491 0.035 Pumpkin seed
Histidine 0.515 0.016 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.