Pumpkin Seeds vs. Coriander Seeds
Nutrition comparison of Pumpkin Seeds and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and coriander seeds:
- Both pumpkin seeds and coriander seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Coriander seed has 73% less saturated fat than pumpkin seed.
- Coriander seed has more thiamin, riboflavin and niacin, however, pumpkin seed contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and coriander seeds are high in calories. Pumpkin seed has 50% more calories than coriander seed - pumpkin seed has 446 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, lighter in carbs and similar to coriander seeds for fat. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for coriander seeds, 11:51:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 51% |
| Fat | 39% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and coriander seeds are high in carbohydrates. Pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both pumpkin seeds and coriander seeds are high in dietary fiber. Coriander seed has 128% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
Protein
protein
Both pumpkin seeds and coriander seeds are high in protein. Pumpkin seed has 50% more protein than coriander seed - pumpkin seed has 18.6g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Coriander seed has 73% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Coriander seed 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 coriander seed has 21mg of Vitamin C.
Vitamin A
Pumpkin seeds and coriander seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, riboflavin and niacin, however, pumpkin seed contains more pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.034 MG | 0.239 MG |
| Riboflavin | 0.052 MG | 0.29 MG |
| Niacin | 0.286 MG | 2.13 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 9 UG | ~ |
Minerals
calcium
Both pumpkin seeds and coriander seeds are high in calcium. Coriander seed has 11 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Both pumpkin seeds and coriander seeds are high in iron. Coriander seed has 393% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both pumpkin seeds and coriander seeds are high in potassium. Coriander seed has 38% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and coriander seed has 1267mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than coriander seed per 100 grams.
| Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| linoleic acid | 8.759 G | 1.75 G |
| Total | 8.759 G | 1.75 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Coriander Seeds (Spices, coriander seed) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Coriander Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 coriander seeds contain more calories in 100 grams?Both pumpkin seeds and coriander seeds are high in calories. Pumpkin seed has 50% more calories than coriander seed - pumpkin seed has 446 calories in 100g and coriander seed has 298 calories.
Does pumpkin seeds or coriander seeds have more carbohydrates?
By weight, both pumpkin seeds and coriander seeds are high in carbohydrates. pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does pumpkin seeds or coriander seeds contain more calcium?
Both pumpkin seeds and coriander seeds are high in calcium. Coriander seed has 11 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does pumpkin seeds or coriander seeds contain more iron?
Both pumpkin seeds and coriander seeds are high in iron. Coriander seed has 390% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does pumpkin seeds or coriander seeds contain more potassium?
Both pumpkin seeds and coriander seeds are high in potassium. Coriander seed has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and coriander seed has 1267mg of potassium.