Blueberry vs. Raw Pumpkin Seeds
Nutrition comparison of Blueberry and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and raw pumpkin seeds:
- Both blueberry and raw pumpkin seeds are high in dietary fiber.
- Raw pumpkin seed has 6.1 times less sugar than blueberry.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and blueberry has 90% less calories than raw pumpkin seed - blueberry has 57 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 91% | 7% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and raw pumpkin seeds contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both blueberry and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 150% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 6.1 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 39 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and blueberry has 100% less saturated fat than raw pumpkin seed - blueberry has 0.03g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Blueberry has 411% more Vitamin C than raw pumpkin seed - blueberry has 9.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Blueberry and raw pumpkin seeds contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 282% more Vitamin E than blueberry - blueberry has 0.57mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Blueberry and raw pumpkin seeds contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
| Blueberry | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.037 MG | 0.273 MG |
| Riboflavin | 0.041 MG | 0.153 MG |
| Niacin | 0.418 MG | 4.987 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | 0.143 MG |
| Folate | 6 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 667% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 30 times more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 951% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both blueberry and raw pumpkin seeds contain significant amounts of lutein + zeaxanthin.
| Blueberry | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 32 UG | 9 UG |
| lutein + zeaxanthin | 80 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.12 G |
| Total | 0.058 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.088 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.088 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Blueberry g
()
|
Daily Values (%) |
Raw 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 blueberry or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and blueberry has 90% less calories than raw pumpkin seed - blueberry has 57 calories in 100g and raw pumpkin seed has 559 calories.
Does blueberry or raw pumpkin seeds have more carbohydrates?
By weight, blueberry and raw pumpkin seeds contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does blueberry or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 30 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does blueberry or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 950% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.