Pumpkin Seeds vs. Cumin
Nutrition comparison of Pumpkin Seeds and Cumin
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cumin
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cumin:
- Both pumpkin seeds and cumin are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cumin has 58% less saturated fat than pumpkin seed.
- Cumin has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cumin (Spices, cumin seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and cumin are high in calories. Pumpkin seed has 19% more calories than cumin - pumpkin seed has 446 calories per 100 grams and cumin has 375 calories.
For macronutrient ratios, pumpkin seeds is heavier in carbs, lighter in fat and similar to cumin for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cumin, 16:39:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cumin | |
|---|---|---|
| Protein | 16% | 16% |
| Carbohydrates | 46% | 39% |
| Fat | 38% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and cumin are high in carbohydrates. Pumpkin seed has 21% more carbohydrates than cumin - pumpkin seed has 53.8g of total carbs per 100 grams and cumin has 44.2g of carbohydrates.
dietary fiber
Both pumpkin seeds and cumin are high in dietary fiber. Pumpkin seed has 75% more dietary fiber than cumin - pumpkin seed has 18.4g of dietary fiber per 100 grams and cumin has 10.5g of dietary fiber.
sugar
Pumpkin seed has less sugar than cumin - cumin has 2.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and cumin are high in protein. Pumpkin seed has a little more protein (4%) than cumin by weight - pumpkin seed has 18.6g of protein per 100 grams and cumin has 17.8g of protein.
Fat
saturated fat
Cumin has 58% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and cumin has 1.5g of saturated fat.
Vitamins
Vitamin C
Cumin has 24 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cumin has 7.7mg of Vitamin C.
Vitamin A
Cumin has 20 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and cumin has 64ug of Vitamin A.
Vitamin E
Cumin has more Vitamin E than pumpkin seed - cumin has 3.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cumin has more Vitamin K than pumpkin seed - cumin has 5.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cumin has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid. Both pumpkin seeds and cumin contain significant amounts of folate.
| Pumpkin Seeds | Cumin | |
|---|---|---|
| Thiamin | 0.034 MG | 0.628 MG |
| Riboflavin | 0.052 MG | 0.327 MG |
| Niacin | 0.286 MG | 4.579 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.435 MG |
| Folate | 9 UG | 10 UG |
Minerals
calcium
Both pumpkin seeds and cumin are high in calcium. Cumin has 15 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cumin has 931mg of calcium.
iron
Both pumpkin seeds and cumin are high in iron. Cumin has 19 times more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and cumin has 66.4mg of iron.
potassium
Both pumpkin seeds and cumin are high in potassium. Cumin has 95% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and cumin has 1788mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cumin has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Cumin | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.176 G |
| Total | 0.077 G | 0.176 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cumin per 100 grams.
| Pumpkin Seeds | Cumin | |
|---|---|---|
| linoleic acid | 8.759 G | 3.103 G |
| Total | 8.759 G | 3.103 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 Pumpkin Seeds or Cumin .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cumin (Spices, cumin seed) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cumin g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds or cumin contain more calories in 100 grams?Both pumpkin seeds and cumin are high in calories. Pumpkin seed has 20% more calories than cumin - pumpkin seed has 446 calories in 100g and cumin has 375 calories.
Does pumpkin seeds or cumin have more carbohydrates?
By weight, both pumpkin seeds and cumin are high in carbohydrates. pumpkin seed has 20% more carbohydrates than cumin - pumpkin seed has 53.8g of carbs for 100g and cumin has 44.2g of carbohydrates.
Does pumpkin seeds or cumin contain more calcium?
Both pumpkin seeds and cumin are high in calcium. Cumin has 15 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cumin has 931mg of calcium.
Does pumpkin seeds or cumin contain more iron?
Both pumpkin seeds and cumin are high in iron. Cumin has 19 times more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and cumin has 66.4mg of iron.
Does pumpkin seeds or cumin contain more potassium?
Both pumpkin seeds and cumin are high in potassium. Cumin has 100% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and cumin has 1788mg of potassium.