Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chicken leg:
Both pumpkin seeds and chicken leg are high in calories. Pumpkin seed has 108% more calories than chicken leg - pumpkin seed has 446 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chicken Leg | |
|---|---|---|
| Protein | 16% | 31% |
| Carbohydrates | 46% | ~ |
| Fat | 38% | 69% |
| Alcohol | ~ | ~ |
Pumpkin seed is high in carbohydrates and chicken leg has 100% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - pumpkin seed has 18.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Both pumpkin seeds and chicken leg are high in protein. Pumpkin seed has 13% more protein than chicken leg - pumpkin seed has 18.6g of protein per 100 grams and chicken leg has 16.4g of protein.
Pumpkin seeds and chicken leg contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and pumpkin seeds are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Pumpkin seed has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Pumpkin seeds and chicken leg contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 833% more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and pumpkin seeds contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Chicken leg and pumpkin seeds contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Chicken leg and pumpkin seeds contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
Chicken leg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pumpkin seeds and chicken leg contain significant amounts of folate.
| Pumpkin Seeds | Chicken Leg | |
|---|---|---|
| Thiamin | 0.034 MG | 0.073 MG |
| Riboflavin | 0.052 MG | 0.141 MG |
| Niacin | 0.286 MG | 4.733 MG |
| Pantothenic acid | 0.056 MG | 0.994 MG |
| Vitamin B6 | 0.037 MG | 0.318 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Pumpkin seed is a great source of calcium and it has 511% more calcium than chicken leg - pumpkin seed has 55mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Pumpkin seed is an excellent source of iron and it has 380% more iron than chicken leg - pumpkin seed has 3.3mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both pumpkin seeds and chicken leg are high in potassium. Pumpkin seed has 353% more potassium than chicken leg - pumpkin seed has 919mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than pumpkin seed per 100 grams.
| Pumpkin Seeds | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.077 G | 0.181 G |
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chicken leg per 100 grams.
| Pumpkin Seeds | Chicken Leg | |
|---|---|---|
| linoleic acid | 8.759 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 8.759 G | 3.003 G |
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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Chicken Leg 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 | |||