Pumpkin Seeds vs. Chives
Nutrition comparison of Pumpkin Seeds and Chives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
chives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chives:
- Both chives and pumpkin seeds are high in calcium, dietary fiber and potassium.
- Chive has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Chive has signficantly less saturated fat than pumpkin seed.
- Chive is an excellent source of Vitamin A, 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 Chives (Chives, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and chive has 93% less calories than pumpkin seed - chive has 30 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to chives per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chives, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chives | |
|---|---|---|
| Protein | 16% | 50% |
| Carbohydrates | 46% | 50% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and chive has 92% less carbohydrates than pumpkin seed - chive has 4.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both chives and pumpkin seeds are high in dietary fiber. Pumpkin seed has 636% more dietary fiber than chive - chive has 2.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than chive - chive has 1.9g 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 467% more protein than chive - chive has 3.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Chive has signficantly less saturated fat than pumpkin seed - chive has 0.15g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Chive is an excellent source of Vitamin C and it has 192 times more Vitamin C than pumpkin seed - chive has 58.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Chive is an excellent source of Vitamin A and it has 71 times more Vitamin A than pumpkin seed - chive has 218ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Chives and pumpkin seeds contain similar amounts of Vitamin E - chive has 0.21mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chive is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - chive has 212.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chive has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and chives contain significant amounts of riboflavin.
| Pumpkin Seeds | Chives | |
|---|---|---|
| Thiamin | 0.034 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.115 MG |
| Niacin | 0.286 MG | 0.647 MG |
| Pantothenic acid | 0.056 MG | 0.324 MG |
| Vitamin B6 | 0.037 MG | 0.138 MG |
| Folate | 9 UG | 105 UG |
Minerals
calcium
Both chives and pumpkin seeds are high in calcium. Chive has 67% more calcium than pumpkin seed - chive has 92mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 107% more iron than chive - chive has 1.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both chives and pumpkin seeds are high in potassium. Pumpkin seed has 210% more potassium than chive - chive has 296mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than chive per 100 grams.
| Pumpkin Seeds | Chives | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.015 G |
| Total | 0.077 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chive per 100 grams.
| Pumpkin Seeds | Chives | |
|---|---|---|
| linoleic acid | 8.759 G | 0.252 G |
| Total | 8.759 G | 0.252 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 Chives (Chives, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Chives 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 chives or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and chive has 90% less calories than pumpkin seed - chive has 30 calories in 100g and pumpkin seed has 446 calories.
Is chives or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 470% more protein than chive - chive has 3.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does chives or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chive has 90% fewer carbohydrates than pumpkin seed - chive has 4.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does chives or pumpkin seeds contain more calcium?
Both chives and pumpkin seeds are high in calcium. Chive has 70% more calcium than pumpkin seed - chive has 92mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does chives or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 110% more iron than chive - chive has 1.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does chives or pumpkin seeds contain more potassium?
Both chives and pumpkin seeds are high in potassium. Pumpkin seed has 210% more potassium than chive - chive has 296mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.