Orange vs. Pumpkin Seeds
Nutrition comparison of Orange and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pumpkin seeds:
- Both orange and pumpkin seeds are high in calcium and dietary fiber.
- Orange has more thiamin and pantothenic acid.
- Orange has signficantly less saturated fat than pumpkin seed.
- Orange is an excellent source of Vitamin C.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 90% less calories than pumpkin seed - orange has 46 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Orange has a macronutrient ratio of 6:91:4 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pumpkin Seeds | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 91% | 46% |
| Fat | 4% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and orange has 79% less carbohydrates than pumpkin seed - orange has 11.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both orange and pumpkin seeds are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than orange - orange has 9.1g 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 25 times more protein than orange - orange has 0.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Orange has signficantly less saturated fat than pumpkin seed - orange has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 149 times more Vitamin C than pumpkin seed - orange has 45mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Orange and pumpkin seeds contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Orange and pumpkin seeds contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid. Both orange and pumpkin seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Orange | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.034 MG |
| Riboflavin | 0.04 MG | 0.052 MG |
| Niacin | 0.4 MG | 0.286 MG |
| Pantothenic acid | 0.25 MG | 0.056 MG |
| Vitamin B6 | 0.051 MG | 0.037 MG |
| Folate | 17 UG | 9 UG |
Minerals
calcium
Both orange and pumpkin seeds are high in calcium. Pumpkin seed has 28% more calcium than orange - orange has 43mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 35 times more iron than orange - orange has 0.09mg 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 444% more potassium than orange - orange has 169mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.077 G |
| Total | 0.011 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than orange per 100 grams.
| Orange | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.031 G | 8.759 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Orange 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 orange or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and orange has 90% less calories than pumpkin seed - orange has 46 calories in 100g and pumpkin seed has 446 calories.
Does orange or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and orange has 80% fewer carbohydrates than pumpkin seed - orange has 11.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does orange or pumpkin seeds contain more calcium?
Both orange and pumpkin seeds are high in calcium. Pumpkin seed has 30% more calcium than orange - orange has 43mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does orange or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 35 times more iron than orange - orange has 0.09mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does orange or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 440% more potassium than orange - orange has 169mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.