Egg vs. Raw Pumpkin Seeds
Nutrition comparison of Egg and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raw pumpkin seeds:
- Both egg and raw pumpkin seeds are high in calcium, calories and protein.
- Egg has 13.8 times less carbohydrates than raw pumpkin seed.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Raw pumpkin seed has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Raw pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and raw pumpkin seeds are high in calories. Raw pumpkin seed has 291% more calories than egg - egg has 143 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, egg is heavier in protein, lighter in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 36% | 20% |
| Carbohydrates | 2% | 7% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 13.8 times less carbohydrates than raw pumpkin seed - egg has 0.72g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than egg - raw pumpkin seed has 6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and raw pumpkin seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both egg and raw pumpkin seeds are high in protein. Raw pumpkin seed has 141% more protein than egg - egg has 12.6g 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 egg has 64% less saturated fat than raw pumpkin seed - egg has 3.1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both egg and raw pumpkin seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and raw pumpkin seed has less cholesterol than egg - egg has 372mg 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 egg - raw pumpkin seed has 1.9mg 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 159 times more Vitamin A than raw pumpkin seed - egg has 160ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than raw pumpkin seed - egg has 82iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Egg and raw pumpkin seeds contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Egg and raw pumpkin seeds contain similar amounts of Vitamin K - egg has 0.3ug 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 niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and raw pumpkin seeds contain significant amounts of Vitamin B6 and folate.
| Egg | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.273 MG |
| Riboflavin | 0.457 MG | 0.153 MG |
| Niacin | 0.075 MG | 4.987 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.143 MG |
| Folate | 47 UG | 58 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and raw pumpkin seeds are high in calcium. Egg has 22% more calcium than raw pumpkin seed - egg has 56mg 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 404% more iron than egg - egg has 1.8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 486% more potassium than egg - egg has 138mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Egg | Raw Pumpkin Seeds | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 74 UG |
| beta-carotene | ~ | 9 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than raw pumpkin seed per 100 grams.
| Egg | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.12 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than egg per 100 grams.
| Egg | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.188 G | 0.131 G |
| linoleic acid | 1.555 G | 20.71 G |
| Total | 1.743 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Egg g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 egg or raw pumpkin seeds contain more calories in 100 grams?Both egg and raw pumpkin seeds are high in calories. Raw pumpkin seed has 290% more calories than egg - egg has 143 calories in 100g and raw pumpkin seed has 559 calories.
Is egg or raw pumpkin seeds better for protein?
Both egg and raw pumpkin seeds are high in protein. Raw pumpkin seed has 140% more protein than egg - egg has 12.6g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does egg or raw pumpkin seeds contain more calcium?
Both egg and raw pumpkin seeds are high in calcium. Egg has 20% more calcium than raw pumpkin seed - egg has 56mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does egg or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 400% more iron than egg - egg has 1.8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does egg or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 490% more potassium than egg - egg has 138mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.