Egg White vs. Pumpkin Seeds

Nutrition comparison of Egg White and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and pumpkin seeds:

  • Both pumpkin seeds and egg white are high in protein.
  • Egg white has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed has more thiamin and Vitamin B6, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of egg white and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and egg white has 88% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to pumpkin seeds per calorie. Egg white has a macronutrient ratio of 91:6:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Pumpkin Seeds
Protein 91% 16%
Carbohydrates 6% 46%
Fat 3% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and egg white has 99% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than egg white - pumpkin seed has 18.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white and pumpkin seeds contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both pumpkin seeds and egg white are high in protein. Pumpkin seed has 70% more protein than egg white - pumpkin seed has 18.6g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Pumpkin seeds and egg white contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Pumpkin seeds and egg white contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Pumpkin seed has more thiamin and Vitamin B6, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12. Both egg white and pumpkin seeds contain significant amounts of niacin and folate.

Egg White Pumpkin Seeds
Thiamin 0.004 MG 0.034 MG
Riboflavin 0.439 MG 0.052 MG
Niacin 0.105 MG 0.286 MG
Pantothenic acid 0.19 MG 0.056 MG
Vitamin B6 0.005 MG 0.037 MG
Folate 4 UG 9 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 686% more calcium than egg white - pumpkin seed has 55mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 40 times more iron than egg white - pumpkin seed has 3.3mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 464% more potassium than egg white - pumpkin seed has 919mg of potassium per 100 grams and egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

Egg White g

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FAQ

Does pumpkin seeds or egg white contain more calories in 100 grams?
Pumpkin seed is high in calories and egg white has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and egg white has 52 calories.

Is pumpkin seeds or egg white better for protein?
Both pumpkin seeds and egg white are high in protein. Pumpkin seed has 70% more protein than egg white - pumpkin seed has 18.6g of protein per 100 grams and egg white has 10.9g of protein.

Does pumpkin seeds or egg white have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and egg white has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and egg white has 0.73g of carbohydrates.

Does pumpkin seeds or egg white contain more iron?
Pumpkin seed is an abundant source of iron and it has 40 times more iron than egg white - pumpkin seed has 3.3mg of iron in 100 grams and egg white has 0.08mg of iron.

Does pumpkin seeds or egg white contain more potassium?
Pumpkin seed is a rich source of potassium and it has 460% more potassium than egg white - pumpkin seed has 919mg of potassium in 100 grams and egg white has 163mg of potassium.