Pumpkin Seeds vs. Ginger Root
Nutrition comparison of Pumpkin Seeds and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and ginger root:
- Both ginger root and pumpkin seeds are high in potassium.
- Ginger root has 17 times less saturated fat than pumpkin seed.
- Ginger root has more niacin, pantothenic acid and Vitamin B6.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and ginger root has 82% less calories than pumpkin seed - ginger root has 80 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to ginger root per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Ginger Root | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 46% | 100% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and ginger root has 67% less carbohydrates than pumpkin seed - ginger root has 17.8g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 820% more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than ginger root - ginger root has 1.7g 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 919% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Ginger root has 17 times less saturated fat than pumpkin seed - ginger root has 0.2g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Ginger root has 15 times more Vitamin C than pumpkin seed - ginger root has 5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and ginger root contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and pumpkin seeds contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Ginger root and pumpkin seeds contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Ginger root has more niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and ginger root contain significant amounts of thiamin, riboflavin and folate.
| Pumpkin Seeds | Ginger Root | |
|---|---|---|
| Thiamin | 0.034 MG | 0.025 MG |
| Riboflavin | 0.052 MG | 0.034 MG |
| Niacin | 0.286 MG | 0.75 MG |
| Pantothenic acid | 0.056 MG | 0.203 MG |
| Vitamin B6 | 0.037 MG | 0.16 MG |
| Folate | 9 UG | 11 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 244% more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 452% more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both ginger root and pumpkin seeds are high in potassium. Pumpkin seed has 121% more potassium than ginger root - ginger root has 415mg 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 ginger root per 100 grams.
| Pumpkin Seeds | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.034 G |
| Total | 0.077 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than ginger root per 100 grams.
| Pumpkin Seeds | Ginger Root | |
|---|---|---|
| linoleic acid | 8.759 G | 0.12 G |
| Total | 8.759 G | 0.12 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 Ginger Root (Ginger root, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Ginger Root 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 ginger root or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and ginger root has 80% less calories than pumpkin seed - ginger root has 80 calories in 100g and pumpkin seed has 446 calories.
Does ginger root or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and ginger root has 70% fewer carbohydrates than pumpkin seed - ginger root has 17.8g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does ginger root or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 450% more iron than ginger root - ginger root has 0.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does ginger root or pumpkin seeds contain more potassium?
Both ginger root and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.