Raw Pumpkin Seeds vs. Chicken
Nutrition comparison of Raw Pumpkin Seeds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and chicken:
- Both chicken and raw pumpkin seeds are high in calories, potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than raw pumpkin seed.
- Raw pumpkin seed has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Raw pumpkin seed has signficantly less cholesterol than chicken.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and raw pumpkin seeds are high in calories. Raw pumpkin seed has 196% more calories than chicken - chicken has 189 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Chicken | |
|---|---|---|
| Protein | 20% | 49% |
| Carbohydrates | 7% | ~ |
| Fat | 73% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than raw pumpkin seed - raw pumpkin seed has 10.7g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken - raw pumpkin seed has 6g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and raw pumpkin seeds are high in protein. Raw pumpkin seed has 30% more protein than chicken - chicken has 23.3g 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 chicken has 64% less saturated fat than raw pumpkin seed - chicken has 3.1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both chicken and raw pumpkin seeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
cholesterol
Raw pumpkin seed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than chicken - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and chicken contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 459% more Vitamin E than chicken - chicken has 0.39mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Chicken and raw pumpkin seeds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both raw pumpkin seeds and chicken contain significant amounts of riboflavin and niacin.
| Raw Pumpkin Seeds | Chicken | |
|---|---|---|
| Thiamin | 0.273 MG | 0.121 MG |
| Riboflavin | 0.153 MG | 0.302 MG |
| Niacin | 4.987 MG | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | 0.143 MG | 0.538 MG |
| Folate | 58 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 475% more calcium than chicken - chicken has 8mg 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 848% more iron than chicken - chicken has 0.93mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both chicken and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 19% more potassium than chicken - chicken has 677mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than raw pumpkin seed per 100 grams. Both raw pumpkin seeds and chicken contain significant amounts of alpha linoleic acid (ALA).
| Raw Pumpkin Seeds | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.12 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than chicken per 100 grams.
| Raw Pumpkin Seeds | Chicken | |
|---|---|---|
| linoleic acid | 20.71 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 20.71 G | 1.838 G |
Customize your serving size
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 Raw Pumpkin Seeds or Chicken .
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Chicken 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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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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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 chicken or raw pumpkin seeds contain more calories in 100 grams?Both chicken and raw pumpkin seeds are high in calories. Raw pumpkin seed has 200% more calories than chicken - chicken has 189 calories in 100g and raw pumpkin seed has 559 calories.
Is chicken or raw pumpkin seeds better for protein?
Both chicken and raw pumpkin seeds are high in protein. Raw pumpkin seed has 30% more protein than chicken - chicken has 23.3g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does chicken or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 850% more iron than chicken - chicken has 0.93mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does chicken or raw pumpkin seeds contain more potassium?
Both chicken and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 20% more potassium than chicken - chicken has 677mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.