Mango vs. Pumpkin Seeds
Nutrition comparison of Mango and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pumpkin seeds:
- Mango has more niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly less saturated fat than pumpkin seed.
- Mango is an excellent source of Vitamin C.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, 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 mango has 87% less calories than pumpkin seed - mango has 60 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Mango has a macronutrient ratio of 5:90:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 90% | 46% |
| Fat | 5% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and mango has 72% less carbohydrates than pumpkin seed - mango has 15g 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 10 times more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than mango - mango has 13.7g 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 21 times more protein than mango - mango has 0.82g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Mango has signficantly less saturated fat than pumpkin seed - mango has 0.09g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 120 times more Vitamin C than pumpkin seed - mango has 36.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than pumpkin seed - mango has 54ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Mango has more Vitamin E than pumpkin seed - mango has 0.9mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Mango and pumpkin seeds contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Mango has more niacin, pantothenic acid, Vitamin B6 and folate. Both mango and pumpkin seeds contain significant amounts of thiamin and riboflavin.
| Mango | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.034 MG |
| Riboflavin | 0.038 MG | 0.052 MG |
| Niacin | 0.669 MG | 0.286 MG |
| Pantothenic acid | 0.197 MG | 0.056 MG |
| Vitamin B6 | 0.119 MG | 0.037 MG |
| Folate | 43 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 400% more calcium than mango - mango has 11mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 19 times more iron than mango - mango has 0.16mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 447% more potassium than mango - mango has 168mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Mango | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.077 G |
| Total | 0.051 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than mango per 100 grams.
| Mango | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.019 G | 8.759 G |
| Total | 0.019 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: Mango (Mangos, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Mango 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 mango or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and mango has 90% less calories than pumpkin seed - mango has 60 calories in 100g and pumpkin seed has 446 calories.
Does mango or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and mango has 70% fewer carbohydrates than pumpkin seed - mango has 15g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does mango or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 19 times more iron than mango - mango has 0.16mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does mango or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 450% more potassium than mango - mango has 168mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.