Honey vs. Pumpkin Seeds
Nutrition comparison of Honey and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and pumpkin seeds:
- Both honey and pumpkin seeds are high in calories and carbohydrates.
- Honey has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more thiamin.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Honey (Honey) 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 honey and pumpkin seeds are high in calories. Pumpkin seed has 47% more calories than honey - honey has 304 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, honey is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Honey has a macronutrient ratio of 0:100:0 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Pumpkin Seeds | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | 100% | 46% |
| Fat | ~ | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both honey and pumpkin seeds are high in carbohydrates. Honey has 53% more carbohydrates than pumpkin seed - honey has 82.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 91 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Honey is high in sugar and pumpkin seed has less sugar than honey - honey has 82.1g 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 60 times more protein than honey - honey has 0.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Honey has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and pumpkin seeds contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and honey contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and honey does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin. Both honey and pumpkin seeds contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Honey | Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.034 MG |
| Riboflavin | 0.038 MG | 0.052 MG |
| Niacin | 0.121 MG | 0.286 MG |
| Pantothenic acid | 0.068 MG | 0.056 MG |
| Vitamin B6 | 0.024 MG | 0.037 MG |
| Folate | 2 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 817% more calcium than honey - honey has 6mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 688% more iron than honey - honey has 0.42mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 16 times more potassium than honey - honey has 52mg 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: Honey (Honey) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Honey 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 honey or pumpkin seeds contain more calories in 100 grams?Both honey and pumpkin seeds are high in calories. Pumpkin seed has 50% more calories than honey - honey has 304 calories in 100g and pumpkin seed has 446 calories.
Does honey or pumpkin seeds have more carbohydrates?
By weight, both honey and pumpkin seeds are high in carbohydrates. honey has 50% more carbohydrates than pumpkin seed - honey has 82.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does honey or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 690% more iron than honey - honey has 0.42mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does honey or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 16 times more potassium than honey - honey has 52mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.