Pumpkin Seeds vs. Chicken Breast
Nutrition comparison of Pumpkin Seeds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chicken breast:
- Both pumpkin seeds and chicken breast are high in calories, potassium and protein.
- Chicken breast has 72% less saturated fat than pumpkin seed.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and chicken breast are high in calories. Pumpkin seed has 170% more calories than chicken breast - pumpkin seed has 446 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, much heavier in carbs and heavier in fat compared to chicken breast per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| Protein | 16% | 79% |
| Carbohydrates | 46% | ~ |
| Fat | 38% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and chicken breast has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pumpkin seed has 18.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both pumpkin seeds and chicken breast are high in protein. Chicken breast has 67% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 72% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and chicken breast contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Pumpkin seeds and chicken breast contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than pumpkin seed - chicken breast has 5iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Chicken breast and pumpkin seeds contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chicken breast and pumpkin seeds contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pumpkin seeds and chicken breast contain significant amounts of thiamin, riboflavin and folate.
| Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| Thiamin | 0.034 MG | 0.07 MG |
| Riboflavin | 0.052 MG | 0.114 MG |
| Niacin | 0.286 MG | 13.712 MG |
| Pantothenic acid | 0.056 MG | 0.965 MG |
| Vitamin B6 | 0.037 MG | 0.6 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 267% more calcium than chicken breast - pumpkin seed has 55mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 218% more iron than chicken breast - pumpkin seed has 3.3mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both pumpkin seeds and chicken breast are high in potassium. Pumpkin seed has 259% more potassium than chicken breast - pumpkin seed has 919mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pumpkin seed per 100 grams.
| Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.077 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chicken breast per 100 grams.
| Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| linoleic acid | 8.759 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 8.759 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both pumpkin seeds and chicken breast are high in calories. Pumpkin seed has 170% more calories than chicken breast - pumpkin seed has 446 calories in 100g and chicken breast has 165 calories.
Is pumpkin seeds or chicken breast better for protein?
Both pumpkin seeds and chicken breast are high in protein. Chicken breast has 70% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken breast has 31g of protein.
Does pumpkin seeds or chicken breast have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chicken breast has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and chicken breast has no carbs..
Does pumpkin seeds or chicken breast contain more iron?
Pumpkin seed is an abundant source of iron and it has 220% more iron than chicken breast - pumpkin seed has 3.3mg of iron in 100 grams and chicken breast has 1mg of iron.
Does pumpkin seeds or chicken breast contain more potassium?
Both pumpkin seeds and chicken breast are high in potassium. Pumpkin seed has 260% more potassium than chicken breast - pumpkin seed has 919mg of potassium in 100 grams and chicken breast has 256mg of potassium.