Pumpkin Seeds vs. Chicken
Nutrition comparison of Pumpkin Seeds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and chicken:
- Both pumpkin seeds and chicken are high in calories, potassium and protein.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- For omega-3 fatty acids, chicken has more dha and dpa than pumpkin seed.
- Pumpkin seed has signficantly less cholesterol than chicken.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and chicken are high in calories. Pumpkin seed has 136% more calories than chicken - pumpkin seed has 446 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Chicken | |
|---|---|---|
| Protein | 16% | 49% |
| Carbohydrates | 46% | ~ |
| Fat | 38% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and chicken has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken - pumpkin seed has 18.4g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both pumpkin seeds and chicken are high in protein. Chicken has 25% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Pumpkin seeds and chicken contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and pumpkin seeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Pumpkin seed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and chicken contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Pumpkin seeds and chicken contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than pumpkin seed - chicken has 0.39mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chicken and pumpkin seeds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pumpkin seeds and chicken contain significant amounts of folate.
| Pumpkin Seeds | Chicken | |
|---|---|---|
| Thiamin | 0.034 MG | 0.121 MG |
| Riboflavin | 0.052 MG | 0.302 MG |
| Niacin | 0.286 MG | 7.107 MG |
| Pantothenic acid | 0.056 MG | 1.327 MG |
| Vitamin B6 | 0.037 MG | 0.538 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 588% more calcium than chicken - pumpkin seed has 55mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 256% more iron than chicken - pumpkin seed has 3.3mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both pumpkin seeds and chicken are high in potassium. Pumpkin seed has 36% more potassium than chicken - pumpkin seed has 919mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than pumpkin seed per 100 grams. Both pumpkin seeds and chicken contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.077 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chicken per 100 grams.
| Pumpkin Seeds | Chicken | |
|---|---|---|
| linoleic acid | 8.759 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 8.759 G | 1.838 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 Pumpkin Seeds or Chicken .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both pumpkin seeds and chicken are high in calories. Pumpkin seed has 140% more calories than chicken - pumpkin seed has 446 calories in 100g and chicken has 189 calories.
Is pumpkin seeds or chicken better for protein?
Both pumpkin seeds and chicken are high in protein. Chicken has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken has 23.3g of protein.
Does pumpkin seeds or chicken have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chicken has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and chicken has no carbs..
Does pumpkin seeds or chicken contain more iron?
Pumpkin seed is an abundant source of iron and it has 260% more iron than chicken - pumpkin seed has 3.3mg of iron in 100 grams and chicken has 0.93mg of iron.
Does pumpkin seeds or chicken contain more potassium?
Both pumpkin seeds and chicken are high in potassium. Pumpkin seed has 40% more potassium than chicken - pumpkin seed has 919mg of potassium in 100 grams and chicken has 677mg of potassium.