Egg Yolk vs. Pumpkin Seeds
Nutrition comparison of Egg Yolk 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 yolk
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and pumpkin seeds:
- Both pumpkin seeds and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha and epa than pumpkin seed.
- Pumpkin seed is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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
Both pumpkin seeds and egg yolk are high in calories. Pumpkin seed has 39% more calories than egg yolk - pumpkin seed has 446 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Pumpkin Seeds | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 5% | 46% |
| Fat | 76% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and egg yolk has 93% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - pumpkin seed has 18.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and pumpkin seeds contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and egg yolk are high in protein. Pumpkin seed has 17% more protein than egg yolk - pumpkin seed has 18.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and pumpkin seed has 62% less saturated fat than egg yolk - pumpkin seed has 3.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and pumpkin seed has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and egg yolk contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 126 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than pumpkin seed - egg yolk has 218iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than pumpkin seed - egg yolk has 2.6mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Egg yolk and pumpkin seeds contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin.
| Egg Yolk | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.176 MG | 0.034 MG |
| Riboflavin | 0.528 MG | 0.052 MG |
| Niacin | 0.024 MG | 0.286 MG |
| Pantothenic acid | 2.99 MG | 0.056 MG |
| Vitamin B6 | 0.35 MG | 0.037 MG |
| Folate | 146 UG | 9 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both pumpkin seeds and egg yolk are high in calcium. Egg yolk has 135% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both pumpkin seeds and egg yolk are high in iron. Pumpkin seed has 21% more iron than egg yolk - pumpkin seed has 3.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 743% more potassium than egg yolk - pumpkin seed has 919mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than pumpkin seed per 100 grams. Both egg yolk and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.077 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 8.759 G |
| Total | 3.976 G | 8.759 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: Egg Yolk (Egg, yolk, raw, fresh) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Egg Yolk 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 yolk contain more calories in 100 grams?Both pumpkin seeds and egg yolk are high in calories. Pumpkin seed has 40% more calories than egg yolk - pumpkin seed has 446 calories in 100g and egg yolk has 322 calories.
Does pumpkin seeds or egg yolk have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and egg yolk has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does pumpkin seeds or egg yolk contain more calcium?
Both pumpkin seeds and egg yolk are high in calcium. Egg yolk has 140% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does pumpkin seeds or egg yolk contain more iron?
Both pumpkin seeds and egg yolk are high in iron. Pumpkin seed has 20% more iron than egg yolk - pumpkin seed has 3.3mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does pumpkin seeds or egg yolk contain more potassium?
Pumpkin seed is a rich source of potassium and it has 740% more potassium than egg yolk - pumpkin seed has 919mg of potassium in 100 grams and egg yolk has 109mg of potassium.