Pumpkin Seeds vs. Pork
Nutrition comparison of Pumpkin Seeds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and pork:
- Both pork and pumpkin seeds are high in calories, potassium and protein.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and pumpkin seeds are high in calories. Pumpkin seed has 50% more calories than pork - pork has 297 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Pork | |
|---|---|---|
| Protein | 16% | 36% |
| Carbohydrates | 46% | ~ |
| Fat | 38% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pork has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than pork - pumpkin seed has 18.4g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and pumpkin seeds are high in protein. Pork has 38% more protein than pumpkin seed - pork has 25.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and pumpkin seed has 52% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pork and pumpkin seeds contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pork and pumpkin seeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than pumpkin seed - pork has 21iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Pork and pumpkin seeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pumpkin seeds and pork contain significant amounts of folate.
| Pumpkin Seeds | Pork | |
|---|---|---|
| Thiamin | 0.034 MG | 0.706 MG |
| Riboflavin | 0.052 MG | 0.22 MG |
| Niacin | 0.286 MG | 4.206 MG |
| Pantothenic acid | 0.056 MG | 0.52 MG |
| Vitamin B6 | 0.037 MG | 0.391 MG |
| Folate | 9 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 150% more calcium than pork - pork has 22mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 157% more iron than pork - pork has 1.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both pork and pumpkin seeds are high in potassium. Pumpkin seed has 154% more potassium than pork - pork has 362mg 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 pork contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Pork | |
|---|---|---|
| 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 pork per 100 grams.
| Pumpkin Seeds | Pork | |
|---|---|---|
| linoleic acid | 8.759 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 8.759 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Pork 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 pork or pumpkin seeds contain more calories in 100 grams?Both pork and pumpkin seeds are high in calories. Pumpkin seed has 50% more calories than pork - pork has 297 calories in 100g and pumpkin seed has 446 calories.
Is pork or pumpkin seeds better for protein?
Both pork and pumpkin seeds are high in protein. Pork has 40% more protein than pumpkin seed - pork has 25.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does pumpkin seeds or pork have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pork has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and pork has no carbs..
Does pork or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 160% more iron than pork - pork has 1.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pork or pumpkin seeds contain more potassium?
Both pork and pumpkin seeds are high in potassium. Pumpkin seed has 150% more potassium than pork - pork has 362mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.