Boiled Egg vs. Pumpkin Seeds
Nutrition comparison of Cooked Boiled Egg and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and pumpkin seeds:
- Both pumpkin seeds and boiled egg are high in calcium, calories and protein.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) 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
Both pumpkin seeds and boiled egg are high in calories. Pumpkin seed has 188% more calories than boiled egg - pumpkin seed has 446 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Pumpkin Seeds | |
|---|---|---|
| Protein | 34% | 16% |
| Carbohydrates | 3% | 46% |
| Fat | 64% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and boiled egg has 98% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - pumpkin seed has 18.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Pumpkin seed has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and boiled egg are high in protein. Pumpkin seed has 47% more protein than boiled egg - pumpkin seed has 18.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Pumpkin seeds and boiled egg contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and pumpkin seed has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and boiled egg contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 48 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than pumpkin seed - boiled egg has 87iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than pumpkin seed - boiled egg has 1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Boiled egg and pumpkin seeds contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin. Both boiled egg and pumpkin seeds contain significant amounts of thiamin.
| Boiled Egg | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.034 MG |
| Riboflavin | 0.513 MG | 0.052 MG |
| Niacin | 0.064 MG | 0.286 MG |
| Pantothenic acid | 1.398 MG | 0.056 MG |
| Vitamin B6 | 0.121 MG | 0.037 MG |
| Folate | 44 UG | 9 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both pumpkin seeds and boiled egg are high in calcium. Pumpkin seed has a little more calcium (10%) than boiled egg by weight - pumpkin seed has 55mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 178% more iron than boiled egg - pumpkin seed has 3.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 629% more potassium than boiled egg - pumpkin seed has 919mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than pumpkin seed per 100 grams.
| Boiled Egg | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.077 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.188 G | 8.759 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both pumpkin seeds and boiled egg are high in calories. Pumpkin seed has 190% more calories than boiled egg - pumpkin seed has 446 calories in 100g and boiled egg has 155 calories.
Is pumpkin seeds or boiled egg better for protein?
Both pumpkin seeds and boiled egg are high in protein. Pumpkin seed has 50% more protein than boiled egg - pumpkin seed has 18.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does pumpkin seeds or boiled egg have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and boiled egg has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does pumpkin seeds or boiled egg contain more calcium?
Both pumpkin seeds and boiled egg are high in calcium. Pumpkin seed has a little more calcium ( 10%) than boiled egg by weight - pumpkin seed has 55mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does pumpkin seeds or boiled egg contain more iron?
Pumpkin seed is an abundant source of iron and it has 180% more iron than boiled egg - pumpkin seed has 3.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does pumpkin seeds or boiled egg contain more potassium?
Pumpkin seed is a rich source of potassium and it has 630% more potassium than boiled egg - pumpkin seed has 919mg of potassium in 100 grams and boiled egg has 126mg of potassium.