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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Boiled Egg or Pumpkin Seeds .
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 | |||