Oyster vs. Pumpkin Seeds
Nutrition comparison of Oyster and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and pumpkin seeds:
- Both pumpkin seeds and oyster are high in calcium and iron.
- For omega-3 fatty acids, oyster has more dha and epa than pumpkin seed.
- Oyster has 7.2 times less saturated fat than pumpkin seed.
- Oyster has more thiamin, niacin, pantothenic acid, folate and Vitamin B12.
- Pumpkin seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, 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 oyster has 87% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin seeds per calorie. Oyster has a macronutrient ratio of 36:39:25 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Pumpkin Seeds | |
|---|---|---|
| Protein | 36% | 16% |
| Carbohydrates | 39% | 46% |
| Fat | 25% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and oyster has 90% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than oyster - pumpkin seed has 18.4g of dietary fiber per 100 grams and oyster does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 255% more protein than oyster - pumpkin seed has 18.6g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 7.2 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Oyster has 14 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Pumpkin seeds and oyster contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
The B Vitamins
Oyster has more thiamin, niacin, pantothenic acid, folate and Vitamin B12. Both oyster and pumpkin seeds contain significant amounts of riboflavin and Vitamin B6.
| Oyster | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.105 MG | 0.034 MG |
| Riboflavin | 0.065 MG | 0.052 MG |
| Niacin | 1.267 MG | 0.286 MG |
| Pantothenic acid | 0.157 MG | 0.056 MG |
| Vitamin B6 | 0.06 MG | 0.037 MG |
| Folate | 18 UG | 9 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both pumpkin seeds and oyster are high in calcium. Pumpkin seed has 25% more calcium than oyster - pumpkin seed has 55mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both pumpkin seeds and oyster are high in iron. Oyster has 75% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 641% more potassium than oyster - pumpkin seed has 919mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more DHA and EPA than pumpkin seed per 100 grams. Both oyster and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Oyster | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.077 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than oyster per 100 grams.
| Oyster | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.028 G | 8.759 G |
| other omega 6 | 0.033 G | ~ |
| Total | 0.061 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: Oyster (Mollusks, oyster, eastern, farmed, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Oyster g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oyster contain more calories in 100 grams?Pumpkin seed is high in calories and oyster has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and oyster has 59 calories.
Is pumpkin seeds or oyster better for protein?
Pumpkin seed is a fantastic source of protein and it has 260% more protein than oyster - pumpkin seed has 18.6g of protein per 100 grams and oyster has 5.2g of protein.
Does pumpkin seeds or oyster have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and oyster has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does pumpkin seeds or oyster contain more calcium?
Both pumpkin seeds and oyster are high in calcium. Pumpkin seed has 30% more calcium than oyster - pumpkin seed has 55mg of calcium in 100 grams and oyster has 44mg of calcium.
Does pumpkin seeds or oyster contain more iron?
Both pumpkin seeds and oyster are high in iron. Oyster has 80% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and oyster has 5.8mg of iron.
Does pumpkin seeds or oyster contain more potassium?
Pumpkin seed is a rich source of potassium and it has 640% more potassium than oyster - pumpkin seed has 919mg of potassium in 100 grams and oyster has 124mg of potassium.