Pumpkin Seeds vs. Arugula
Nutrition comparison of Pumpkin Seeds and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and arugula:
- Both arugula and pumpkin seeds are high in calcium and potassium.
- Arugula has more pantothenic acid and folate.
- Arugula has signficantly less saturated fat than pumpkin seed.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and arugula has 94% less calories than pumpkin seed - arugula has 25 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to arugula per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Arugula | |
|---|---|---|
| Protein | 16% | 50% |
| Carbohydrates | 46% | 50% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and arugula has 93% less carbohydrates than pumpkin seed - arugula has 3.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than arugula - arugula has 2.1g 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 619% more protein than arugula - arugula has 2.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Arugula has signficantly less saturated fat than pumpkin seed - arugula has 0.09g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 49 times more Vitamin C than pumpkin seed - arugula has 15mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 38 times more Vitamin A than pumpkin seed - arugula has 119ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Arugula has more Vitamin E than pumpkin seed - arugula has 0.43mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than pumpkin seed - arugula has 108.6ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Arugula has more pantothenic acid and folate. Both pumpkin seeds and arugula contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pumpkin Seeds | Arugula | |
|---|---|---|
| Thiamin | 0.034 MG | 0.044 MG |
| Riboflavin | 0.052 MG | 0.086 MG |
| Niacin | 0.286 MG | 0.305 MG |
| Pantothenic acid | 0.056 MG | 0.437 MG |
| Vitamin B6 | 0.037 MG | 0.073 MG |
| Folate | 9 UG | 97 UG |
Minerals
calcium
Both arugula and pumpkin seeds are high in calcium. Arugula has 191% more calcium than pumpkin seed - arugula has 160mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 127% more iron than arugula - arugula has 1.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both arugula and pumpkin seeds are high in potassium. Pumpkin seed has 149% more potassium than arugula - arugula has 369mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.17 G |
| Total | 0.077 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than arugula per 100 grams.
| Pumpkin Seeds | Arugula | |
|---|---|---|
| linoleic acid | 8.759 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 8.759 G | 0.132 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Arugula (Arugula, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Arugula 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 arugula or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and arugula has 90% less calories than pumpkin seed - arugula has 25 calories in 100g and pumpkin seed has 446 calories.
Is arugula or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 620% more protein than arugula - arugula has 2.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does arugula or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and arugula has 90% fewer carbohydrates than pumpkin seed - arugula has 3.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does arugula or pumpkin seeds contain more calcium?
Both arugula and pumpkin seeds are high in calcium. Arugula has 190% more calcium than pumpkin seed - arugula has 160mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does arugula or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 130% more iron than arugula - arugula has 1.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does arugula or pumpkin seeds contain more potassium?
Both arugula and pumpkin seeds are high in potassium. Pumpkin seed has 150% more potassium than arugula - arugula has 369mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.