Pumpkin Seeds vs. Pumpkin Puree
Nutrition comparison of Pumpkin Seeds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and pumpkin puree:
- Both pumpkin puree and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin puree has more pantothenic acid.
- Pumpkin puree has signficantly less saturated fat than pumpkin seed.
- Pumpkin puree is an excellent source of Vitamin A.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and pumpkin puree has 92% less calories than pumpkin seed - pumpkin puree has 34 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 pumpkin puree per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Pumpkin Puree | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 82% |
| Fat | 38% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pumpkin puree has 85% less carbohydrates than pumpkin seed - pumpkin puree has 8.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both pumpkin puree and pumpkin seeds are high in dietary fiber. Pumpkin seed has 534% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pumpkin puree - pumpkin puree has 3.3g 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 15 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pumpkin puree has signficantly less saturated fat than pumpkin seed - pumpkin puree has 0.15g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 13 times more Vitamin C than pumpkin seed - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than pumpkin seed - pumpkin puree has 778ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than pumpkin seed - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than pumpkin seed - pumpkin puree has 16ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin puree has more pantothenic acid. Both pumpkin seeds and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Pumpkin Seeds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.034 MG | 0.024 MG |
| Riboflavin | 0.052 MG | 0.054 MG |
| Niacin | 0.286 MG | 0.367 MG |
| Pantothenic acid | 0.056 MG | 0.4 MG |
| Vitamin B6 | 0.037 MG | 0.056 MG |
| Folate | 9 UG | 12 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 112% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 138% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both pumpkin puree and pumpkin seeds are high in potassium. Pumpkin seed has 346% more potassium than pumpkin puree - pumpkin puree has 206mg 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 pumpkin puree per 100 grams.
| Pumpkin Seeds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.008 G |
| Total | 0.077 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Seeds | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 8.759 G | 0.007 G |
| Total | 8.759 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Pumpkin Puree 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 puree or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and pumpkin puree has 90% less calories than pumpkin seed - pumpkin puree has 34 calories in 100g and pumpkin seed has 446 calories.
Does pumpkin puree or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than pumpkin seed - pumpkin puree has 8.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pumpkin puree or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 140% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pumpkin puree or pumpkin seeds contain more potassium?
Both pumpkin puree and pumpkin seeds are high in potassium. Pumpkin seed has 350% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.