Figs vs. Pumpkin Seeds
Nutrition comparison of Figs and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and pumpkin seeds:
- Both pumpkin seeds and figs are high in dietary fiber and potassium.
- Fig has more pantothenic acid and Vitamin B6.
- Fig has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has signficantly less sugar than fig.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) 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 fig has 83% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Figs has a macronutrient ratio of 4:93:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 93% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and fig has 64% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both pumpkin seeds and figs are high in dietary fiber. Pumpkin seed has 534% more dietary fiber than fig - pumpkin seed has 18.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Pumpkin seed has signficantly less sugar than fig - fig has 16.3g 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 23 times more protein than fig - pumpkin seed has 18.6g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and figs contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Pumpkin seeds and figs contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Figs and pumpkin seeds contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Figs and pumpkin seeds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Fig has more pantothenic acid and Vitamin B6. Both figs and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin and folate.
| Figs | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.034 MG |
| Riboflavin | 0.05 MG | 0.052 MG |
| Niacin | 0.4 MG | 0.286 MG |
| Pantothenic acid | 0.3 MG | 0.056 MG |
| Vitamin B6 | 0.113 MG | 0.037 MG |
| Folate | 6 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 57% more calcium than fig - pumpkin seed has 55mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 795% more iron than fig - pumpkin seed has 3.3mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both pumpkin seeds and figs are high in potassium. Pumpkin seed has 296% more potassium than fig - pumpkin seed has 919mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than fig per 100 grams.
| Figs | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.144 G | 8.759 G |
| Total | 0.144 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: Figs (Figs, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Figs 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 figs contain more calories in 100 grams?Pumpkin seed is high in calories and fig has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and fig has 74 calories.
Does pumpkin seeds or figs have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and fig has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and fig has 19.2g of carbohydrates.
Does pumpkin seeds or figs contain more iron?
Pumpkin seed is an abundant source of iron and it has 800% more iron than fig - pumpkin seed has 3.3mg of iron in 100 grams and fig has 0.37mg of iron.
Does pumpkin seeds or figs contain more potassium?
Both pumpkin seeds and figs are high in potassium. Pumpkin seed has 300% more potassium than fig - pumpkin seed has 919mg of potassium in 100 grams and fig has 232mg of potassium.