Pumpkin Seeds vs. Cucumber
Nutrition comparison of Pumpkin Seeds and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cucumber:
- Cucumber has more pantothenic acid.
- Cucumber has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- 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 Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and cucumber has 97% less calories than pumpkin seed - cucumber has 15 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to cucumber for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cucumber | |
|---|---|---|
| Protein | 16% | 15% |
| Carbohydrates | 46% | 80% |
| Fat | 38% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cucumber has 93% less carbohydrates than pumpkin seed - cucumber has 3.6g 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 35 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than cucumber - cucumber has 1.7g 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 27 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Cucumber has signficantly less saturated fat than pumpkin seed - cucumber has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Cucumber has 833% more Vitamin C than pumpkin seed - cucumber has 2.8mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Cucumber and pumpkin seeds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Cucumber and pumpkin seeds contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cucumber has more Vitamin K than pumpkin seed - cucumber has 16.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cucumber has more pantothenic acid. Both pumpkin seeds and cucumber contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Pumpkin Seeds | Cucumber | |
|---|---|---|
| Thiamin | 0.034 MG | 0.027 MG |
| Riboflavin | 0.052 MG | 0.033 MG |
| Niacin | 0.286 MG | 0.098 MG |
| Pantothenic acid | 0.056 MG | 0.259 MG |
| Vitamin B6 | 0.037 MG | 0.04 MG |
| Folate | 9 UG | 7 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 244% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 10 times more iron than cucumber - cucumber has 0.28mg 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 525% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Pumpkin Seeds | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.005 G |
| Total | 0.077 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cucumber per 100 grams.
| Pumpkin Seeds | Cucumber | |
|---|---|---|
| linoleic acid | 8.759 G | 0.028 G |
| Total | 8.759 G | 0.028 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 Cucumber (Cucumber, with peel, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cucumber 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 cucumber or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and cucumber has 100% less calories than pumpkin seed - cucumber has 15 calories in 100g and pumpkin seed has 446 calories.
Does cucumber or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cucumber has 90% fewer carbohydrates than pumpkin seed - cucumber has 3.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does cucumber or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does cucumber or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 530% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.