Milk vs. Pumpkin Seeds
Nutrition comparison of Milk and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pumpkin seeds:
- Both pumpkin seeds and milk are high in calcium.
- Milk has 66% less saturated fat than pumpkin seed.
- Milk has more riboflavin, pantothenic acid and Vitamin B12.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 89% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, lighter in carbs and similar to pumpkin seeds for fat. Milk has a macronutrient ratio of 27:38:35 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Pumpkin Seeds | |
|---|---|---|
| Protein | 27% | 16% |
| Carbohydrates | 38% | 46% |
| Fat | 35% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and milk has 91% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than milk - pumpkin seed has 18.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Pumpkin seed has less sugar than milk - milk has 5.1g 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 462% more protein than milk - pumpkin seed has 18.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Milk has 66% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and pumpkin seeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Both milk and pumpkin seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and milk contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 17 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than pumpkin seed - milk has 49iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Milk and pumpkin seeds contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Milk and pumpkin seeds contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12. Both milk and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Milk | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.034 MG |
| Riboflavin | 0.185 MG | 0.052 MG |
| Niacin | 0.092 MG | 0.286 MG |
| Pantothenic acid | 0.356 MG | 0.056 MG |
| Vitamin B6 | 0.038 MG | 0.037 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both pumpkin seeds and milk are high in calcium. Milk has 118% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 164 times more iron than milk - pumpkin seed has 3.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 556% more potassium than milk - pumpkin seed has 919mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.077 G |
| Total | 0.008 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than milk per 100 grams.
| Milk | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 8.759 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Milk 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 milk contain more calories in 100 grams?Pumpkin seed is high in calories and milk has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and milk has 50 calories.
Does pumpkin seeds or milk have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and milk has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and milk has 4.8g of carbohydrates.
Does pumpkin seeds or milk contain more calcium?
Both pumpkin seeds and milk are high in calcium. Milk has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and milk has 120mg of calcium.
Does pumpkin seeds or milk contain more iron?
Pumpkin seed is an abundant source of iron and it has 164 times more iron than milk - pumpkin seed has 3.3mg of iron in 100 grams and milk has 0.02mg of iron.
Does pumpkin seeds or milk contain more potassium?
Pumpkin seed is a rich source of potassium and it has 560% more potassium than milk - pumpkin seed has 919mg of potassium in 100 grams and milk has 140mg of potassium.