Pumpkin Seeds vs. Nutmeg
Nutrition comparison of Pumpkin Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and nutmeg:
- Both pumpkin seeds and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
- Pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and nutmeg are high in calories. Nutmeg has 18% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, heavier in carbs and lighter in fat compared to nutmeg per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for nutmeg, 4:37:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Nutmeg | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 46% | 37% |
| Fat | 39% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and nutmeg are high in carbohydrates. Pumpkin seed has a little more carbohydrates (9%) than nutmeg by weight - pumpkin seed has 53.8g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both pumpkin seeds and nutmeg are high in dietary fiber. Nutmeg has 13% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Pumpkin seed has less sugar than nutmeg - nutmeg has 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 218% more protein than nutmeg - pumpkin seed has 18.6g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and pumpkin seed has 86% less saturated fat than nutmeg - pumpkin seed has 3.7g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 900% more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Pumpkin seeds and nutmeg contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
The B Vitamins
Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid. Both pumpkin seeds and nutmeg contain significant amounts of riboflavin.
| Pumpkin Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 0.034 MG | 0.346 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.286 MG | 1.299 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.16 MG |
| Folate | 9 UG | 76 UG |
Minerals
calcium
Both pumpkin seeds and nutmeg are high in calcium. Nutmeg has 235% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both pumpkin seeds and nutmeg are high in iron. Pumpkin seed has a little more iron (9%) than nutmeg by weight - pumpkin seed has 3.3mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both pumpkin seeds and nutmeg are high in potassium. Pumpkin seed has 163% more potassium than nutmeg - pumpkin seed has 919mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than nutmeg per 100 grams.
| Pumpkin Seeds | Nutmeg | |
|---|---|---|
| linoleic acid | 8.759 G | 0.35 G |
| Total | 8.759 G | 0.35 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Nutmeg (Spices, nutmeg, ground) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Both pumpkin seeds and nutmeg are high in calories. Nutmeg has 20% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and nutmeg has 525 calories.
Does pumpkin seeds or nutmeg have more carbohydrates?
By weight, both pumpkin seeds and nutmeg are high in carbohydrates. pumpkin seed has a little more carbohydrates ( 10%) than nutmeg by weight - pumpkin seed has 53.8g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does pumpkin seeds or nutmeg contain more calcium?
Both pumpkin seeds and nutmeg are high in calcium. Nutmeg has 240% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does pumpkin seeds or nutmeg contain more iron?
Both pumpkin seeds and nutmeg are high in iron. Pumpkin seed has a little more iron ( 10%) than nutmeg by weight - pumpkin seed has 3.3mg of iron in 100 grams and nutmeg has 3mg of iron.
Does pumpkin seeds or nutmeg contain more potassium?
Both pumpkin seeds and nutmeg are high in potassium. Pumpkin seed has 160% more potassium than nutmeg - pumpkin seed has 919mg of potassium in 100 grams and nutmeg has 350mg of potassium.