Apple vs. Pumpkin Seeds
Nutrition comparison of Apple and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pumpkin seeds:
- Both pumpkin seeds and apple are high in dietary fiber.
- Apple has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more riboflavin.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and apple has 88% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pumpkin Seeds | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 96% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and apple has 74% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both pumpkin seeds and apple are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than apple - pumpkin seed has 18.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than apple - apple has 10.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 70 times more protein than apple - pumpkin seed has 18.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 14 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Pumpkin seeds and apple contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Apple and pumpkin seeds contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Apple and pumpkin seeds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin. Both apple and pumpkin seeds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.034 MG |
| Riboflavin | 0.026 MG | 0.052 MG |
| Niacin | 0.091 MG | 0.286 MG |
| Pantothenic acid | 0.061 MG | 0.056 MG |
| Vitamin B6 | 0.041 MG | 0.037 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 817% more calcium than apple - pumpkin seed has 55mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 26 times more iron than apple - pumpkin seed has 3.3mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 759% more potassium than apple - pumpkin seed has 919mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.077 G |
| Total | 0.009 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than apple per 100 grams.
| Apple | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.043 G | 8.759 G |
| Total | 0.043 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Apple g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or apple contain more calories in 100 grams?Pumpkin seed is high in calories and apple has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and apple has 52 calories.
Does pumpkin seeds or apple have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and apple has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and apple has 13.8g of carbohydrates.
Does pumpkin seeds or apple contain more iron?
Pumpkin seed is an abundant source of iron and it has 26 times more iron than apple - pumpkin seed has 3.3mg of iron in 100 grams and apple has 0.12mg of iron.
Does pumpkin seeds or apple contain more potassium?
Pumpkin seed is a rich source of potassium and it has 760% more potassium than apple - pumpkin seed has 919mg of potassium in 100 grams and apple has 107mg of potassium.