Pumpkin Seeds vs. Pickles
Nutrition comparison of Pumpkin Seeds and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and pickles:
- Both pickles and pumpkin seeds are high in calcium.
- Pickle has more pantothenic acid.
- Pickle has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and pickle has 97% less calories than pumpkin seed - pickle has 12 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in carbs, heavier in fat and similar to pickles for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for pickles, 14:66:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Pickles | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 46% | 66% |
| Fat | 38% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pickle has 96% less carbohydrates than pumpkin seed - pickle has 2.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 17 times more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pickle - pickle has 1.1g 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 36 times more protein than pickle - pickle has 0.5g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pickle has signficantly less saturated fat than pumpkin seed - pickle has 0.08g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pickles and pumpkin seeds contain similar amounts of Vitamin C - pickle has 2.3mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pickles and pumpkin seeds contain similar amounts of Vitamin A - pickle has 6ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Pickles and pumpkin seeds contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pickle has more Vitamin K than pumpkin seed - pickle has 17.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pickle has more pantothenic acid. Both pumpkin seeds and pickles contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Pumpkin Seeds | Pickles | |
|---|---|---|
| Thiamin | 0.034 MG | 0.045 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.286 MG | 0.109 MG |
| Pantothenic acid | 0.056 MG | 0.201 MG |
| Vitamin B6 | 0.037 MG | 0.035 MG |
| Folate | 9 UG | 8 UG |
Minerals
calcium
Both pickles and pumpkin seeds are high in calcium. Pickle has a little more calcium (4%) than pumpkin seed by weight - pickle has 57mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 11 times more iron than pickle - pickle has 0.26mg 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 685% more potassium than pickle - pickle has 117mg 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 pumpkin seeds and pickles contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.07 G |
| Total | 0.077 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pickle per 100 grams.
| Pumpkin Seeds | Pickles | |
|---|---|---|
| linoleic acid | 8.759 G | 0.052 G |
| Total | 8.759 G | 0.052 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 Pickles (Pickles, cucumber, dill or kosher dill) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Pickles 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 % |
|
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 pickles or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and pickle has 100% less calories than pumpkin seed - pickle has 12 calories in 100g and pumpkin seed has 446 calories.
Does pickles or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pickle has 100% fewer carbohydrates than pumpkin seed - pickle has 2.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pickles or pumpkin seeds contain more calcium?
Both pickles and pumpkin seeds are high in calcium. Pickle has a little more calcium ( 0%) than pumpkin seed by weight - pickle has 57mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does pickles or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 11 times more iron than pickle - pickle has 0.26mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pickles or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 690% more potassium than pickle - pickle has 117mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.