Pumpkin Seeds vs. Brown Sugar
Nutrition comparison of Pumpkin Seeds and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and brown sugar:
- Both brown sugar and pumpkin seeds are high in calcium, calories and carbohydrates.
- Brown sugar has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more thiamin, riboflavin and folate, however, brown sugar contains more pantothenic acid.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and pumpkin seeds are high in calories. Pumpkin seed has 17% more calories than brown sugar - brown sugar has 380 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 brown sugar per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Brown Sugar | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 46% | 100% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both brown sugar and pumpkin seeds are high in carbohydrates. Brown sugar has 82% more carbohydrates than pumpkin seed - brown sugar has 98.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - pumpkin seed has 18.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and pumpkin seed has less sugar than brown sugar - brown sugar has 97g 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 153 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Brown sugar has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and brown sugar contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Pumpkin seeds and brown sugar contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin and folate, however, brown sugar contains more pantothenic acid. Both pumpkin seeds and brown sugar contain significant amounts of niacin and Vitamin B6.
| Pumpkin Seeds | Brown Sugar | |
|---|---|---|
| Thiamin | 0.034 MG | ~ |
| Riboflavin | 0.052 MG | ~ |
| Niacin | 0.286 MG | 0.11 MG |
| Pantothenic acid | 0.056 MG | 0.132 MG |
| Vitamin B6 | 0.037 MG | 0.041 MG |
| Folate | 9 UG | 1 UG |
Minerals
calcium
Both brown sugar and pumpkin seeds are high in calcium. Brown sugar has 51% more calcium than pumpkin seed - brown sugar has 83mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 366% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 591% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
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 Brown Sugar (Sugar, brown) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or pumpkin seeds contain more calories in 100 grams?Both brown sugar and pumpkin seeds are high in calories. Pumpkin seed has 20% more calories than brown sugar - brown sugar has 380 calories in 100g and pumpkin seed has 446 calories.
Does brown sugar or pumpkin seeds have more carbohydrates?
By weight, both brown sugar and pumpkin seeds are high in carbohydrates. brown sugar has 80% more carbohydrates than pumpkin seed - brown sugar has 98.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does brown sugar or pumpkin seeds contain more calcium?
Both brown sugar and pumpkin seeds are high in calcium. Brown sugar has 50% more calcium than pumpkin seed - brown sugar has 83mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does brown sugar or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 370% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does brown sugar or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 590% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.