Cranberry vs. Pumpkin Seeds
Nutrition comparison of Cranberry and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and pumpkin seeds:
- Both pumpkin seeds and cranberry are high in dietary fiber.
- Cranberry has signficantly less saturated fat than pumpkin seed.
- Cranberry is a great source of Vitamin C.
- Pumpkin seed has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and cranberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 95% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cranberry has 78% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both pumpkin seeds and cranberry are high in dietary fiber. Pumpkin seed has 411% more dietary fiber than cranberry - pumpkin seed has 18.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Pumpkin seed has less sugar than cranberry - cranberry has 4.3g 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 39 times more protein than cranberry - pumpkin seed has 18.6g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 45 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Pumpkin seeds and cranberry contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Cranberry has more Vitamin E than pumpkin seed - cranberry has 1.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cranberry and pumpkin seeds contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid. Both cranberry and pumpkin seeds contain significant amounts of niacin and Vitamin B6.
| Cranberry | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.012 MG | 0.034 MG |
| Riboflavin | 0.02 MG | 0.052 MG |
| Niacin | 0.101 MG | 0.286 MG |
| Pantothenic acid | 0.295 MG | 0.056 MG |
| Vitamin B6 | 0.057 MG | 0.037 MG |
| Folate | 1 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 588% more calcium than cranberry - pumpkin seed has 55mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 13 times more iron than cranberry - pumpkin seed has 3.3mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 10 times more potassium than cranberry - pumpkin seed has 919mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.077 G |
| Total | 0.022 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cranberry per 100 grams.
| Cranberry | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.033 G | 8.759 G |
| Total | 0.033 G | 8.759 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: Cranberry (Cranberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cranberry g
()
|
Daily Values (%) |
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 pumpkin seeds or cranberry contain more calories in 100 grams?Pumpkin seed is high in calories and cranberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and cranberry has 46 calories.
Does pumpkin seeds or cranberry have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cranberry has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cranberry has 12g of carbohydrates.
Does pumpkin seeds or cranberry contain more iron?
Pumpkin seed is an abundant source of iron and it has 13 times more iron than cranberry - pumpkin seed has 3.3mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does pumpkin seeds or cranberry contain more potassium?
Pumpkin seed is a rich source of potassium and it has 10 times more potassium than cranberry - pumpkin seed has 919mg of potassium in 100 grams and cranberry has 80mg of potassium.