Pine Nut vs. Pumpkin Seeds

Nutrition comparison of Pine Nut and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pine nut versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pine nut and pumpkin seeds:

  • Both pumpkin seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pine nut is a great source of Vitamin E.
  • Pumpkin seed is a great source of calcium.
Detailed nutritional comparison of pine nut and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Pumpkin Seeds src

Here's an infographic summarizing the nutritional differences between pine nut and pumpkin seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both pumpkin seeds and pine nut are high in calories. Pine nut has 51% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Pumpkin Seeds
Protein 8% 16%
Carbohydrates 7% 46%
Fat 85% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and pine nut has 76% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both pumpkin seeds and pine nut are high in dietary fiber. Pumpkin seed has 397% more dietary fiber than pine nut - pumpkin seed has 18.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Pumpkin seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both pumpkin seeds and pine nut are high in protein. Pumpkin seed has 36% more protein than pine nut - pumpkin seed has 18.6g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Pumpkin seed has 25% less saturated fat than pine nut - pumpkin seed has 3.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and pine nut contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pumpkin seeds and pine nut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has more Vitamin E than pumpkin seed - pine nut has 9.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Pine nut has more Vitamin K than pumpkin seed - pine nut has 53.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pine Nut Pumpkin Seeds
Thiamin 0.364 MG 0.034 MG
Riboflavin 0.227 MG 0.052 MG
Niacin 4.387 MG 0.286 MG
Pantothenic acid 0.313 MG 0.056 MG
Vitamin B6 0.094 MG 0.037 MG
Folate 34 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 244% more calcium than pine nut - pumpkin seed has 55mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both pumpkin seeds and pine nut are high in iron. Pine nut has 67% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both pumpkin seeds and pine nut are high in potassium. Pumpkin seed has 54% more potassium than pine nut - pumpkin seed has 919mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.

Pine Nut Pumpkin Seeds
alpha linoleic acid 0.164 G 0.077 G
Total 0.164 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, pine nut has more linoleic acid than pumpkin seed per 100 grams.

Pine Nut Pumpkin Seeds
other omega 6 0.052 G ~
linoleic acid 33.15 G 8.759 G
Total 33.202 G 8.759 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pine Nut or Pumpkin Seeds .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

Pine Nut 100g

( 100 g )
Daily Values (%)

Pumpkin Seeds 100g

( 100 g )
673KCAL 34%
51% calories
446KCAL 22%
13G 5%
carbohydrates 315%
54G 22%
3.7G 15%
dietary fiber 386%
18G 74%
3.6G >999% sugar
68G 107%
258% total fat
19G 30%
4.9G 27%
32% saturated fat
3.7G 20%
19G 217% monounsaturated fat 6G
34G 286% polyunsaturated fat 8.8G
2MG 0.1%
sodium 800%
18MG 1%
Vitamins and Minerals
1UG 0.1%
Vitamin A 200%
3UG 0.4%
0.8MG 1%
167% Vitamin C
0.3MG 0.4%
16MG 2%
calcium 244%
55MG 6%
5.5MG 31%
67% iron
3.3MG 18%
251MG 81%
magnesium 4%
262MG 85%
597MG 26%
potassium 54%
919MG 40%
0.36MG 33%
>999% thiamin (Vit B1)
0.03MG 3%
0.23MG 21%
359% riboflavin (Vit B2)
0.05MG 5%
4.4MG 31%
>999% niacin (Vit B3)
0.29MG 2%
0.09MG 7%
125% Vitamin B6
0.04MG 3%
0.31MG 6%
416% pantothenic acid (Vit B5)
0.06MG 1%
34UG 9%
278% folate (Vit B9)
9UG 2%
9.3MG 62%
>999% Vitamin E
54UG 60%
>999% Vitamin K
14G 27%
protein 36%
19G 37%
56MG 13%
>999% choline
1.3MG 110%
88% copper
0.69MG 58%
8.8MG 489%
>999% manganese
0.5MG 28%
575MG 82%
525% phosphorus
92MG 13%
0.7UG 1%
>999% selenium
6.5MG 81%
zinc 54%
10MG 129%
2.3G Water 96% 4.5G
1.4G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does pumpkin seeds or pine nut contain more calories in 100 grams?
Both pumpkin seeds and pine nut are high in calories. Pine nut has 50% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and pine nut has 673 calories.

Does pumpkin seeds or pine nut have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pine nut has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and pine nut has 13.1g of carbohydrates.

Does pumpkin seeds or pine nut contain more iron?
Both pumpkin seeds and pine nut are high in iron. Pine nut has 70% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does pumpkin seeds or pine nut contain more potassium?
Both pumpkin seeds and pine nut are high in potassium. Pumpkin seed has 50% more potassium than pine nut - pumpkin seed has 919mg of potassium in 100 grams and pine nut has 597mg of potassium.