Blackberry vs. Pumpkin Seeds
Nutrition comparison of Blackberry and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and pumpkin seeds:
- Both pumpkin seeds and blackberry are high in dietary fiber.
- Blackberry has signficantly less saturated fat than pumpkin seed.
- Blackberry is an excellent source of Vitamin C.
- Pumpkin seed has more riboflavin, however, blackberry contains more niacin, pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, 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 blackberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Pumpkin Seeds | |
|---|---|---|
| Protein | 12% | 16% |
| Carbohydrates | 79% | 46% |
| Fat | 9% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and blackberry has 82% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and blackberry are high in dietary fiber. Pumpkin seed has 247% more dietary fiber than blackberry - pumpkin seed has 18.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Pumpkin seed has less sugar than blackberry - blackberry has 4.9g 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 12 times more protein than blackberry - pumpkin seed has 18.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 69 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Pumpkin seeds and blackberry contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Blackberry has more Vitamin E than pumpkin seed - blackberry has 1.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than pumpkin seed - blackberry has 19.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, blackberry contains more niacin, pantothenic acid and folate. Both blackberry and pumpkin seeds contain significant amounts of thiamin and Vitamin B6.
| Blackberry | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.034 MG |
| Riboflavin | 0.026 MG | 0.052 MG |
| Niacin | 0.646 MG | 0.286 MG |
| Pantothenic acid | 0.276 MG | 0.056 MG |
| Vitamin B6 | 0.03 MG | 0.037 MG |
| Folate | 25 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 90% more calcium than blackberry - pumpkin seed has 55mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 434% more iron than blackberry - pumpkin seed has 3.3mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 467% more potassium than blackberry - pumpkin seed has 919mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.077 G |
| Total | 0.094 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than blackberry per 100 grams.
| Blackberry | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.186 G | 8.759 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Blackberry 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 blackberry contain more calories in 100 grams?Pumpkin seed is high in calories and blackberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and blackberry has 43 calories.
Does pumpkin seeds or blackberry have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and blackberry has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does pumpkin seeds or blackberry contain more iron?
Pumpkin seed is an abundant source of iron and it has 430% more iron than blackberry - pumpkin seed has 3.3mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does pumpkin seeds or blackberry contain more potassium?
Pumpkin seed is a rich source of potassium and it has 470% more potassium than blackberry - pumpkin seed has 919mg of potassium in 100 grams and blackberry has 162mg of potassium.