Blueberry vs. Pumpkin Seeds
Nutrition comparison of Blueberry and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pumpkin seeds:
- Both pumpkin seeds and blueberry are high in dietary fiber.
- Blueberry has signficantly less saturated fat than pumpkin seed.
- Blueberry has signficantly more Vitamin C than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 87% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 91% | 46% |
| Fat | 5% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and blueberry has 73% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both pumpkin seeds and blueberry are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than blueberry - pumpkin seed has 18.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than blueberry - blueberry has 10g 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 24 times more protein than blueberry - pumpkin seed has 18.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Pumpkin seeds and blueberry contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Blueberry has more Vitamin E than pumpkin seed - blueberry has 0.57mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than pumpkin seed - blueberry has 19.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Both blueberry and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.037 MG | 0.034 MG |
| Riboflavin | 0.041 MG | 0.052 MG |
| Niacin | 0.418 MG | 0.286 MG |
| Pantothenic acid | 0.124 MG | 0.056 MG |
| Vitamin B6 | 0.052 MG | 0.037 MG |
| Folate | 6 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 817% more calcium than blueberry - pumpkin seed has 55mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 10 times more iron than blueberry - pumpkin seed has 3.3mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 10 times more potassium than blueberry - pumpkin seed has 919mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.077 G |
| Total | 0.058 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.088 G | 8.759 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Blueberry 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 blueberry contain more calories in 100 grams?Pumpkin seed is high in calories and blueberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and blueberry has 57 calories.
Does pumpkin seeds or blueberry have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and blueberry has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does pumpkin seeds or blueberry contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than blueberry - pumpkin seed has 3.3mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does pumpkin seeds or blueberry contain more potassium?
Pumpkin seed is a rich source of potassium and it has 10 times more potassium than blueberry - pumpkin seed has 919mg of potassium in 100 grams and blueberry has 77mg of potassium.