Dates vs. Pumpkin Seeds
Nutrition comparison of Dates and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pumpkin seeds:
- Both dates and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pumpkin seeds are high in calories. Pumpkin seed has 61% more calories than date - date has 277 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pumpkin Seeds | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 98% | 46% |
| Fat | ~ | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and pumpkin seeds are high in carbohydrates. Date has 39% more carbohydrates than pumpkin seed - date has 75g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both dates and pumpkin seeds are high in dietary fiber. Pumpkin seed has 175% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Date is high in sugar and pumpkin seed has less sugar than date - date has 66.5g 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 925% more protein than date - date has 1.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and dates contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pumpkin seeds contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin K
Dates and pumpkin seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and pumpkin seeds contain significant amounts of thiamin, riboflavin and folate.
| Dates | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.034 MG |
| Riboflavin | 0.06 MG | 0.052 MG |
| Niacin | 1.61 MG | 0.286 MG |
| Pantothenic acid | 0.805 MG | 0.056 MG |
| Vitamin B6 | 0.249 MG | 0.037 MG |
| Folate | 15 UG | 9 UG |
Minerals
calcium
Both dates and pumpkin seeds are high in calcium. Date has 16% more calcium than pumpkin seed - date has 64mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 268% more iron than date - date has 0.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both dates and pumpkin seeds are high in potassium. Pumpkin seed has 32% more potassium than date - date has 696mg 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: Dates (Dates, medjool) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Dates g
()
|
Daily Values (%) |
Pumpkin Seeds 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 dates or pumpkin seeds contain more calories in 100 grams?Both dates and pumpkin seeds are high in calories. Pumpkin seed has 60% more calories than date - date has 277 calories in 100g and pumpkin seed has 446 calories.
Does dates or pumpkin seeds have more carbohydrates?
By weight, both dates and pumpkin seeds are high in carbohydrates. date has 40% more carbohydrates than pumpkin seed - date has 75g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does dates or pumpkin seeds contain more calcium?
Both dates and pumpkin seeds are high in calcium. Date has 20% more calcium than pumpkin seed - date has 64mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does dates or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 270% more iron than date - date has 0.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does dates or pumpkin seeds contain more potassium?
Both dates and pumpkin seeds are high in potassium. Pumpkin seed has 30% more potassium than date - date has 696mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.