Pineapple vs. Pumpkin Seeds
Nutrition comparison of Pineapple and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and pumpkin seeds:
- Pineapple has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Pineapple has signficantly less saturated fat than pumpkin seed.
- Pineapple is an excellent source of Vitamin C.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) 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 pineapple has 89% less calories than pumpkin seed - pineapple has 50 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 94% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pineapple has 76% less carbohydrates than pumpkin seed - pineapple has 13.1g 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 12 times more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pineapple - pineapple has 9.9g 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 33 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pineapple has signficantly less saturated fat than pumpkin seed - pineapple has 0.01g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 158 times more Vitamin C than pumpkin seed - pineapple has 47.8mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pineapple and pumpkin seeds contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Pineapple and pumpkin seeds contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pineapple and pumpkin seeds contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pineapple has more thiamin, pantothenic acid, Vitamin B6 and folate. Both pineapple and pumpkin seeds contain significant amounts of riboflavin and niacin.
| Pineapple | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.079 MG | 0.034 MG |
| Riboflavin | 0.032 MG | 0.052 MG |
| Niacin | 0.5 MG | 0.286 MG |
| Pantothenic acid | 0.213 MG | 0.056 MG |
| Vitamin B6 | 0.112 MG | 0.037 MG |
| Folate | 18 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 323% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 10 times more iron than pineapple - pineapple has 0.29mg 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 743% more potassium than pineapple - pineapple has 109mg 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 pineapple per 100 grams.
| Pineapple | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.077 G |
| Total | 0.017 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pineapple per 100 grams.
| Pineapple | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.023 G | 8.759 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pineapple 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 pineapple or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and pineapple has 90% less calories than pumpkin seed - pineapple has 50 calories in 100g and pumpkin seed has 446 calories.
Does pineapple or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pineapple has 80% fewer carbohydrates than pumpkin seed - pineapple has 13.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pineapple or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pineapple or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 740% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.