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.
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.
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 91:6:4 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 | 4% | 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 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 Egg White or Pumpkin Seeds .
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
()
|
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 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.