Pumpkin Seeds vs. Brussels Sprouts
Nutrition comparison of Pumpkin Seeds and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and brussels sprouts:
- Both pumpkin seeds and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout has signficantly less saturated fat than pumpkin seed.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and brussels sprout has 90% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Brussels Sprouts | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 46% | 68% |
| Fat | 38% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and brussels sprout has 83% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both pumpkin seeds and brussels sprouts are high in dietary fiber. Pumpkin seed has 384% more dietary fiber than brussels sprout - pumpkin seed has 18.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Pumpkin seed has less sugar than brussels sprout - brussels sprout has 2.2g 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 449% more protein than brussels sprout - pumpkin seed has 18.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Brussels sprout has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 282 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 11 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Brussels sprout has more Vitamin E than pumpkin seed - brussels sprout has 0.88mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - brussels sprout has 177ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Brussels sprout has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and brussels sprouts contain significant amounts of riboflavin.
| Pumpkin Seeds | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.034 MG | 0.139 MG |
| Riboflavin | 0.052 MG | 0.09 MG |
| Niacin | 0.286 MG | 0.745 MG |
| Pantothenic acid | 0.056 MG | 0.309 MG |
| Vitamin B6 | 0.037 MG | 0.219 MG |
| Folate | 9 UG | 61 UG |
Minerals
calcium
Both pumpkin seeds and brussels sprouts are high in calcium. Pumpkin seed has 31% more calcium than brussels sprout - pumpkin seed has 55mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 136% more iron than brussels sprout - pumpkin seed has 3.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both pumpkin seeds and brussels sprouts are high in potassium. Pumpkin seed has 136% more potassium than brussels sprout - pumpkin seed has 919mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.099 G |
| Total | 0.077 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than brussels sprout per 100 grams.
| Pumpkin Seeds | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 8.759 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 8.759 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or brussels sprouts contain more calories in 100 grams?Pumpkin seed is high in calories and brussels sprout has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and brussels sprout has 43 calories.
Does pumpkin seeds or brussels sprouts have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and brussels sprout has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does pumpkin seeds or brussels sprouts contain more calcium?
Both pumpkin seeds and brussels sprouts are high in calcium. Pumpkin seed has 30% more calcium than brussels sprout - pumpkin seed has 55mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does pumpkin seeds or brussels sprouts contain more iron?
Pumpkin seed is an abundant source of iron and it has 140% more iron than brussels sprout - pumpkin seed has 3.3mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does pumpkin seeds or brussels sprouts contain more potassium?
Both pumpkin seeds and brussels sprouts are high in potassium. Pumpkin seed has 140% more potassium than brussels sprout - pumpkin seed has 919mg of potassium in 100 grams and brussels sprout has 389mg of potassium.