Kiwi vs. Pumpkin Seeds
Nutrition comparison of Kiwi and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pumpkin seeds:
- Both kiwi and pumpkin seeds are high in dietary fiber and potassium.
- Kiwi has signficantly less saturated fat than pumpkin seed.
- Kiwi is an excellent source of Vitamin C.
- Pumpkin seed has more riboflavin, however, kiwi contains more pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 86% less calories than pumpkin seed - kiwi has 61 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pumpkin Seeds | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 87% | 46% |
| Fat | 7% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and kiwi has 73% less carbohydrates than pumpkin seed - kiwi has 14.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both kiwi and pumpkin seeds are high in dietary fiber. Pumpkin seed has 513% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than kiwi - kiwi has 9g 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 15 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than pumpkin seed - kiwi has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 308 times more Vitamin C than pumpkin seed - kiwi has 92.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Kiwi and pumpkin seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than pumpkin seed - kiwi has 1.5mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than pumpkin seed - kiwi has 40.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, kiwi contains more pantothenic acid and folate. Both kiwi and pumpkin seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Kiwi | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.034 MG |
| Riboflavin | 0.025 MG | 0.052 MG |
| Niacin | 0.341 MG | 0.286 MG |
| Pantothenic acid | 0.183 MG | 0.056 MG |
| Vitamin B6 | 0.063 MG | 0.037 MG |
| Folate | 25 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 62% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 968% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both kiwi and pumpkin seeds are high in potassium. Pumpkin seed has 195% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.077 G |
| Total | 0.042 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 8.759 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Kiwi 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 kiwi or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and kiwi has 90% less calories than pumpkin seed - kiwi has 61 calories in 100g and pumpkin seed has 446 calories.
Does kiwi or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and kiwi has 70% fewer carbohydrates than pumpkin seed - kiwi has 14.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does kiwi or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 970% more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does kiwi or pumpkin seeds contain more potassium?
Both kiwi and pumpkin seeds are high in potassium. Pumpkin seed has 200% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.