Pumpkin Seeds vs. Celery
Nutrition comparison of Pumpkin Seeds and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and celery:
- Both celery and pumpkin seeds are high in potassium.
- Celery has more pantothenic acid and folate.
- Celery has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and celery has 97% less calories than pumpkin seed - celery has 14 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to celery per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for celery, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Celery | |
|---|---|---|
| Protein | 16% | 33% |
| Carbohydrates | 46% | 67% |
| Fat | 39% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and celery has 94% less carbohydrates than pumpkin seed - celery has 3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than celery - celery has 1.3g 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 25 times more protein than celery - celery has 0.69g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Celery has signficantly less saturated fat than pumpkin seed - celery has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Celery has 933% more Vitamin C than pumpkin seed - celery has 3.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Celery and pumpkin seeds contain similar amounts of Vitamin A - celery has 22ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Celery and pumpkin seeds contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Celery has more Vitamin K than pumpkin seed - celery has 29.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Celery has more pantothenic acid and folate. Both pumpkin seeds and celery contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pumpkin Seeds | Celery | |
|---|---|---|
| Thiamin | 0.034 MG | 0.021 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.286 MG | 0.32 MG |
| Pantothenic acid | 0.056 MG | 0.246 MG |
| Vitamin B6 | 0.037 MG | 0.074 MG |
| Folate | 9 UG | 36 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 38% more calcium than celery - celery has 40mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 15 times more iron than celery - celery has 0.2mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both celery and pumpkin seeds are high in potassium. Pumpkin seed has 253% more potassium than celery - celery has 260mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than celery per 100 grams.
| Pumpkin Seeds | Celery | |
|---|---|---|
| linoleic acid | 8.759 G | 0.079 G |
| Total | 8.759 G | 0.079 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 Celery (Celery, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Celery 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 celery or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and celery has 100% less calories than pumpkin seed - celery has 14 calories in 100g and pumpkin seed has 446 calories.
Is celery or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 25 times more protein than celery - celery has 0.69g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does celery or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and celery has 90% fewer carbohydrates than pumpkin seed - celery has 3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does celery or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 15 times more iron than celery - celery has 0.2mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does celery or pumpkin seeds contain more potassium?
Both celery and pumpkin seeds are high in potassium. Pumpkin seed has 250% more potassium than celery - celery has 260mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.