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.
Detailed nutritional comparison of avocado 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: 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.


Image of Avocado src
Image of Pumpkin Seeds src

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 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 Avocado or Pumpkin Seeds .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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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.

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