Egg vs. Pumpkin Seeds
Nutrition comparison of Egg and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pumpkin seeds:
- Both pumpkin seeds and egg are high in calcium, calories and protein.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than pumpkin seed.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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
Both pumpkin seeds and egg are high in calories. Pumpkin seed has 212% more calories than egg - pumpkin seed has 446 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pumpkin Seeds | |
|---|---|---|
| Protein | 36% | 16% |
| Carbohydrates | 2% | 46% |
| Fat | 62% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and egg has 99% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than egg - pumpkin seed has 18.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and pumpkin seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and egg are high in protein. Pumpkin seed has 48% more protein than egg - pumpkin seed has 18.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pumpkin seeds and egg contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pumpkin seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pumpkin seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and egg contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pumpkin seed - egg has 82iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than pumpkin seed - egg has 1.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Egg and pumpkin seeds contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and pumpkin seeds contain significant amounts of thiamin and niacin.
| Egg | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.034 MG |
| Riboflavin | 0.457 MG | 0.052 MG |
| Niacin | 0.075 MG | 0.286 MG |
| Pantothenic acid | 1.533 MG | 0.056 MG |
| Vitamin B6 | 0.17 MG | 0.037 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both pumpkin seeds and egg are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 89% more iron than egg - pumpkin seed has 3.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 566% more potassium than egg - pumpkin seed has 919mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than pumpkin seed per 100 grams. Both egg and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Egg | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.077 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than egg per 100 grams.
| Egg | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 8.759 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Egg 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 egg contain more calories in 100 grams?Both pumpkin seeds and egg are high in calories. Pumpkin seed has 210% more calories than egg - pumpkin seed has 446 calories in 100g and egg has 143 calories.
Is pumpkin seeds or egg better for protein?
Both pumpkin seeds and egg are high in protein. Pumpkin seed has 50% more protein than egg - pumpkin seed has 18.6g of protein per 100 grams and egg has 12.6g of protein.
Does pumpkin seeds or egg have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and egg has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and egg has 0.72g of carbohydrates.
Does pumpkin seeds or egg contain more calcium?
Both pumpkin seeds and egg are high in calcium. Pumpkin seed is very similar to pumpkin seed for calcium - pumpkin seed has 55mg of calcium in 100 grams and egg has 56mg of calcium.
Does pumpkin seeds or egg contain more iron?
Pumpkin seed is an abundant source of iron and it has 90% more iron than egg - pumpkin seed has 3.3mg of iron in 100 grams and egg has 1.8mg of iron.
Does pumpkin seeds or egg contain more potassium?
Pumpkin seed is a rich source of potassium and it has 570% more potassium than egg - pumpkin seed has 919mg of potassium in 100 grams and egg has 138mg of potassium.