Raisins vs. Pumpkin Seeds
Nutrition comparison of Raisins and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pumpkin seeds:
- Both raisins and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of protein.
- Raisin has 19.6 times less saturated fat than pumpkin seed.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Raisins (Raisins, seeded) 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
Both raisins and pumpkin seeds are high in calories. Pumpkin seed has 51% more calories than raisin - raisin has 296 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pumpkin Seeds | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 95% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and pumpkin seeds are high in carbohydrates. Raisin has 46% more carbohydrates than pumpkin seed - raisin has 78.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both raisins and pumpkin seeds are high in dietary fiber. Pumpkin seed has 171% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 636% more protein than raisin - raisin has 2.5g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Raisin has 19.6 times less saturated fat than pumpkin seed - raisin has 0.18g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Raisin has 17 times more Vitamin C than pumpkin seed - raisin has 5.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and raisins contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6. Both raisins and pumpkin seeds contain significant amounts of pantothenic acid and folate.
| Raisins | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.034 MG |
| Riboflavin | 0.182 MG | 0.052 MG |
| Niacin | 1.114 MG | 0.286 MG |
| Pantothenic acid | 0.045 MG | 0.056 MG |
| Vitamin B6 | 0.188 MG | 0.037 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 96% more calcium than raisin - raisin has 28mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both raisins and pumpkin seeds are high in iron. Pumpkin seed has 28% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both raisins and pumpkin seeds are high in potassium. Pumpkin seed has 11% more potassium than raisin - raisin has 825mg 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 raisin per 100 grams.
| Raisins | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.077 G |
| Total | 0.037 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than raisin per 100 grams.
| Raisins | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 8.759 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Raisins 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 % |
|
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 % |
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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 raisins or pumpkin seeds contain more calories in 100 grams?Both raisins and pumpkin seeds are high in calories. Pumpkin seed has 50% more calories than raisin - raisin has 296 calories in 100g and pumpkin seed has 446 calories.
Does raisins or pumpkin seeds have more carbohydrates?
By weight, both raisins and pumpkin seeds are high in carbohydrates. raisin has 50% more carbohydrates than pumpkin seed - raisin has 78.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does raisins or pumpkin seeds contain more iron?
Both raisins and pumpkin seeds are high in iron. Pumpkin seed has 30% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does raisins or pumpkin seeds contain more potassium?
Both raisins and pumpkin seeds are high in potassium. Pumpkin seed has 10% more potassium than raisin - raisin has 825mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.