Maitake Mushroom vs. Pumpkin Seeds
Nutrition comparison of Maitake Mushroom and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maitake mushroom
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maitake mushroom and pumpkin seeds:
- Both maitake mushroom and pumpkin seeds are high in dietary fiber and potassium.
- Maitake mushroom has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Maitake mushroom has signficantly less saturated fat than pumpkin seed.
- Maitake mushroom is an excellent source of Vitamin D.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) 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
Pumpkin seed is high in calories and maitake mushroom has 93% less calories than pumpkin seed - maitake mushroom has 31 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, maitake mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Maitake mushroom has a macronutrient ratio of 22:75:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maitake Mushroom | Pumpkin Seeds | |
|---|---|---|
| Protein | 22% | 16% |
| Carbohydrates | 75% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and maitake mushroom has 87% less carbohydrates than pumpkin seed - maitake mushroom has 7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both maitake mushroom and pumpkin seeds are high in dietary fiber. Pumpkin seed has 581% more dietary fiber than maitake mushroom - maitake mushroom has 2.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than maitake mushroom - maitake mushroom has 2.1g 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 856% more protein than maitake mushroom - maitake mushroom has 1.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Maitake mushroom has signficantly less saturated fat than pumpkin seed - maitake mushroom has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and maitake mushroom contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin A
Pumpkin seeds and maitake mushroom contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has more Vitamin D than pumpkin seed - maitake mushroom has 1123iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Maitake mushroom and pumpkin seeds contain similar amounts of Vitamin E - maitake mushroom has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Maitake mushroom has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both maitake mushroom and pumpkin seeds contain significant amounts of Vitamin B6.
| Maitake Mushroom | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.146 MG | 0.034 MG |
| Riboflavin | 0.242 MG | 0.052 MG |
| Niacin | 0.6585 MG | 0.286 MG |
| Pantothenic acid | 0.27 MG | 0.056 MG |
| Vitamin B6 | 0.056 MG | 0.037 MG |
| Folate | 21 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 54 times more calcium than maitake mushroom - maitake mushroom has 1mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 10 times more iron than maitake mushroom - maitake mushroom has 0.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both maitake mushroom and pumpkin seeds are high in potassium. Pumpkin seed has 350% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than maitake mushroom per 100 grams.
| Maitake Mushroom | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.09 G | 8.759 G |
| Total | 0.09 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: Maitake Mushroom (Mushrooms, maitake, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Maitake Mushroom 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 maitake mushroom or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and maitake mushroom has 90% less calories than pumpkin seed - maitake mushroom has 31 calories in 100g and pumpkin seed has 446 calories.
Does maitake mushroom or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and maitake mushroom has 90% fewer carbohydrates than pumpkin seed - maitake mushroom has 7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does maitake mushroom or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than maitake mushroom - maitake mushroom has 0.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does maitake mushroom or pumpkin seeds contain more potassium?
Both maitake mushroom and pumpkin seeds are high in potassium. Pumpkin seed has 350% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.