Granola vs. Pumpkin Seeds
Nutrition comparison of Granola and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pumpkin seeds:
- Both pumpkin seeds and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E.
- Pumpkin seed has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola are high in calories. Granola has a little more calories (10%) than pumpkin seed by weight - pumpkin seed has 446 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, heavier in fat and similar to pumpkin seeds for carbs. Granola has a macronutrient ratio of 11:44:45 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pumpkin Seeds | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 44% | 46% |
| Fat | 45% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and granola are high in carbohydrates. Pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both pumpkin seeds and granola are high in dietary fiber. Pumpkin seed has 107% more dietary fiber than granola - pumpkin seed has 18.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Pumpkin seed has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and granola are high in protein. Pumpkin seed has 36% more protein than granola - pumpkin seed has 18.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pumpkin seeds and granola contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pumpkin seeds are low in trans fat - granola has 0.02g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and granola contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Pumpkin seeds and granola contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than pumpkin seed - granola has 11.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than pumpkin seed - granola has 5.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.548 MG | 0.034 MG |
| Riboflavin | 0.354 MG | 0.052 MG |
| Niacin | 2.739 MG | 0.286 MG |
| Pantothenic acid | 0.752 MG | 0.056 MG |
| Vitamin B6 | 0.37 MG | 0.037 MG |
| Folate | 84 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and granola are high in calcium. Granola has 38% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both pumpkin seeds and granola are high in iron. Granola has 19% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pumpkin seeds and granola are high in potassium. Pumpkin seed has 71% more potassium than granola - pumpkin seed has 919mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Granola | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.077 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both granola and pumpkin seeds contain significant amounts of linoleic acid.
| Granola | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 8.759 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Granola 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 granola contain more calories in 100 grams?Both pumpkin seeds and granola are high in calories. Granola has a little more calories ( 10%) than pumpkin seed by weight - pumpkin seed has 446 calories in 100g and granola has 489 calories.
Does pumpkin seeds or granola have more carbohydrates?
By weight, both pumpkin seeds and granola are high in carbohydrates. pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of carbs for 100g and granola has 53.9g of carbohydrates.
Does pumpkin seeds or granola contain more calcium?
Both pumpkin seeds and granola are high in calcium. Granola has 40% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and granola has 76mg of calcium.
Does pumpkin seeds or granola contain more iron?
Both pumpkin seeds and granola are high in iron. Granola has 20% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and granola has 4mg of iron.
Does pumpkin seeds or granola contain more potassium?
Both pumpkin seeds and granola are high in potassium. Pumpkin seed has 70% more potassium than granola - pumpkin seed has 919mg of potassium in 100 grams and granola has 539mg of potassium.