Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Pumpkin

Pumpkin seeds vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkin seeds and pumpkins?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus, yet pumpkins are richer in vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 114% higher.
  • Pumpkin seeds have 99 times more saturated fat than pumpkins. Pumpkin seeds have 3.67g of saturated fat, while pumpkins have 0.037g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin seeds vs Pumpkin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +299.6%
Contains more IronIron +480.7%
Contains more CopperCopper +658.2%
Contains more ZincZinc +4378.3%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +457.3%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +258.9%
Contains more Vitamin B6Vitamin B6 +18.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pumpkin DV% diff.
Zinc 10.3mg 0.23mg 92%
Fiber 18.4g 1.1g 69%
Copper 0.69mg 0.091mg 67%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.004g 59%
Protein 18.55g 0.72g 36%
Iron 3.31mg 0.57mg 34%
Vitamin A 3µg 288µg 32%
Fats 19.4g 0.07g 30%
Calories 446kcal 20kcal 21%
Potassium 919mg 230mg 20%
Manganese 0.496mg 0.089mg 18%
Saturated fat 3.67g 0.037g 17%
Carbs 53.75g 4.9g 16%
Monounsaturated fat 6.032g 0.009g 15%
Phosphorus 92mg 30mg 9%
Vitamin E 0.8mg 5%
Vitamin C 0.3mg 4.7mg 5%
Calcium 55mg 15mg 4%
Vitamin B5 0.056mg 0.201mg 3%
Vitamin B2 0.052mg 0.078mg 2%
Sodium 18mg 1mg 1%
Vitamin B3 0.286mg 0.413mg 1%
Vitamin B6 0.037mg 0.044mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Net carbs 35.35g 3.8g N/A
Sugar 2.08g N/A
Selenium 0.2µg 0%
Vitamin B1 0.034mg 0.031mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.009mg 0%
Threonine 0.683mg 0.021mg 0%
Isoleucine 0.956mg 0.023mg 0%
Leucine 1.572mg 0.034mg 0%
Lysine 1.386mg 0.039mg 0%
Methionine 0.417mg 0.008mg 0%
Phenylalanine 0.924mg 0.023mg 0%
Valine 1.491mg 0.025mg 0%
Histidine 0.515mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +2476.4%
Contains more FatsFats +27614.3%
Contains more CarbsCarbs +996.9%
Contains more OtherOther +512.9%
Contains more WaterWater +1982%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +66922.2%
Contains more Poly. FatPolyunsaturated fat +221000%
Contains less Sat. FatSaturated fat -99%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Pumpkin
Pumpkin vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Eggplant
Eggplant
Pumpkin
Pumpkin vs Vegetable
Vegetable

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.