Chestnut vs. Raw Pumpkin Seeds
Nutrition comparison of Chestnut 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
chestnut
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and raw pumpkin seeds:
- Both chestnut and raw pumpkin seeds are high in calories, dietary fiber and potassium.
- Chestnut is an excellent source of Vitamin C.
- Raw pumpkin seed has 6.5 times less sugar than chestnut.
- Raw pumpkin seed has more niacin, however, chestnut contains more pantothenic acid and Vitamin B6.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and raw pumpkin seeds are high in calories. Raw pumpkin seed has 128% more calories than chestnut - chestnut has 245 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, chestnut is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Chestnut has a macronutrient ratio of 5:87:8 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 87% | 7% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and raw pumpkin seed has 80% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both chestnut and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 18% more dietary fiber than chestnut - chestnut has 5.1g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 6.5 times less sugar than chestnut - chestnut has 10.6g 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 854% more protein than chestnut - chestnut has 3.2g 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 chestnut has 95% less saturated fat than raw pumpkin seed - chestnut has 0.41g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 12 times more Vitamin C than raw pumpkin seed - chestnut has 26mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Chestnut and raw pumpkin seeds contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 336% more Vitamin E than chestnut - chestnut has 0.5mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Chestnut and raw pumpkin seeds contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more niacin, however, chestnut contains more pantothenic acid and Vitamin B6. Both chestnut and raw pumpkin seeds contain significant amounts of thiamin, riboflavin and folate.
| Chestnut | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.243 MG | 0.273 MG |
| Riboflavin | 0.175 MG | 0.153 MG |
| Niacin | 1.342 MG | 4.987 MG |
| Pantothenic acid | 0.554 MG | ~ |
| Vitamin B6 | 0.497 MG | 0.143 MG |
| Folate | 70 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 59% more calcium than chestnut - chestnut has 29mg 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 869% more iron than chestnut - chestnut has 0.91mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both chestnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 37% more potassium than chestnut - chestnut has 592mg 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 chestnut and raw pumpkin seeds contain small amounts of beta-carotene.
| Chestnut | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 14 UG | 9 UG |
| lutein + zeaxanthin | 13 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chestnut and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Chestnut | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.12 G |
| Total | 0.093 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than chestnut per 100 grams.
| Chestnut | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.776 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.776 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: Chestnut (Nuts, chestnuts, european, roasted) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Chestnut 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 chestnut or raw pumpkin seeds contain more calories in 100 grams?Both chestnut and raw pumpkin seeds are high in calories. Raw pumpkin seed has 130% more calories than chestnut - chestnut has 245 calories in 100g and raw pumpkin seed has 559 calories.
Does chestnut or raw pumpkin seeds have more carbohydrates?
By weight, chestnut is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does chestnut or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 870% more iron than chestnut - chestnut has 0.91mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does chestnut or raw pumpkin seeds contain more potassium?
Both chestnut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 40% more potassium than chestnut - chestnut has 592mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.