Avocado vs. Pumpkin Seeds
Nutrition comparison of Avocado and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pumpkin seeds:
- Both pumpkin seeds and avocado are high in calories, dietary fiber and potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 avocado are high in calories. Pumpkin seed has 167% more calories than avocado - pumpkin seed has 446 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Avocado has a macronutrient ratio of 4:19:77 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 19% | 46% |
| Fat | 77% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and avocado has 84% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and avocado are high in dietary fiber. Pumpkin seed has 171% more dietary fiber than avocado - pumpkin seed has 18.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and pumpkin seeds contain similar amounts of sugar - avocado has 0.3g 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 846% more protein than avocado - pumpkin seed has 18.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 42% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and avocado contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has more Vitamin E than pumpkin seed - avocado has 2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than pumpkin seed - avocado has 21ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.075 MG | 0.034 MG |
| Riboflavin | 0.143 MG | 0.052 MG |
| Niacin | 1.912 MG | 0.286 MG |
| Pantothenic acid | 1.463 MG | 0.056 MG |
| Vitamin B6 | 0.287 MG | 0.037 MG |
| Folate | 89 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 323% more calcium than avocado - pumpkin seed has 55mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 443% more iron than avocado - pumpkin seed has 3.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pumpkin seeds and avocado are high in potassium. Pumpkin seed has 81% more potassium than avocado - pumpkin seed has 919mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.077 G |
| Total | 0.125 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than avocado per 100 grams.
| Avocado | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.674 G | 8.759 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Avocado 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 avocado contain more calories in 100 grams?Both pumpkin seeds and avocado are high in calories. Pumpkin seed has 170% more calories than avocado - pumpkin seed has 446 calories in 100g and avocado has 167 calories.
Does pumpkin seeds or avocado have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and avocado has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does pumpkin seeds or avocado contain more iron?
Pumpkin seed is an abundant source of iron and it has 440% more iron than avocado - pumpkin seed has 3.3mg of iron in 100 grams and avocado has 0.61mg of iron.
Does pumpkin seeds or avocado contain more potassium?
Both pumpkin seeds and avocado are high in potassium. Pumpkin seed has 80% more potassium than avocado - pumpkin seed has 919mg of potassium in 100 grams and avocado has 507mg of potassium.