Apricot vs. Pumpkin Seeds
Nutrition comparison of Apricot and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and pumpkin seeds:
- Both pumpkin seeds and apricot are high in potassium.
- Apricot has more pantothenic acid.
- Apricot has signficantly less saturated fat than pumpkin seed.
- Apricot has signficantly more Vitamin A than pumpkin seed.
- Apricot has signficantly more Vitamin C than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Apricot (Apricots, raw) 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 apricot has 89% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Apricot has a macronutrient ratio of 11:83:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Pumpkin Seeds | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 83% | 46% |
| Fat | 7% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and apricot has 79% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 820% more dietary fiber than apricot - pumpkin seed has 18.4g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Pumpkin seed has less sugar than apricot - apricot has 9.2g 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 12 times more protein than apricot - pumpkin seed has 18.6g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Apricot has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Apricot has more Vitamin E than pumpkin seed - apricot has 0.89mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Apricot and pumpkin seeds contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Apricot has more pantothenic acid. Both apricot and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Apricot | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.034 MG |
| Riboflavin | 0.04 MG | 0.052 MG |
| Niacin | 0.6 MG | 0.286 MG |
| Pantothenic acid | 0.24 MG | 0.056 MG |
| Vitamin B6 | 0.054 MG | 0.037 MG |
| Folate | 9 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 323% more calcium than apricot - pumpkin seed has 55mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 749% more iron than apricot - pumpkin seed has 3.3mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both pumpkin seeds and apricot are high in potassium. Pumpkin seed has 255% more potassium than apricot - pumpkin seed has 919mg of potassium per 100 grams and apricot has 259mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than apricot per 100 grams.
| Apricot | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.077 G | 8.759 G |
| Total | 0.077 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: Apricot (Apricots, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Apricot 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 apricot contain more calories in 100 grams?Pumpkin seed is high in calories and apricot has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and apricot has 48 calories.
Does pumpkin seeds or apricot have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and apricot has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does pumpkin seeds or apricot contain more iron?
Pumpkin seed is an abundant source of iron and it has 750% more iron than apricot - pumpkin seed has 3.3mg of iron in 100 grams and apricot has 0.39mg of iron.
Does pumpkin seeds or apricot contain more potassium?
Both pumpkin seeds and apricot are high in potassium. Pumpkin seed has 260% more potassium than apricot - pumpkin seed has 919mg of potassium in 100 grams and apricot has 259mg of potassium.