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.
Detailed nutritional comparison of kiwi and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Kiwi src
Image of Pumpkin Seeds src

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food