Raspberries vs. Pumpkin Seeds
Nutrition comparison of Raspberries and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and pumpkin seeds:
- Both raspberries and pumpkin seeds are high in dietary fiber.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
- Raspberry has more pantothenic acid and folate.
- Raspberry has signficantly less saturated fat than pumpkin seed.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, 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 raspberry has 88% less calories than pumpkin seed - raspberry has 52 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 82% | 46% |
| Fat | 10% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and raspberry has 78% less carbohydrates than pumpkin seed - raspberry has 11.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both raspberries and pumpkin seeds are high in dietary fiber. Pumpkin seed has 183% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than raspberry - raspberry has 4.4g 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 14 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Raspberry has signficantly less saturated fat than pumpkin seed - raspberry has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 86 times more Vitamin C than pumpkin seed - raspberry has 26.2mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Raspberries and pumpkin seeds contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Raspberry has more Vitamin E than pumpkin seed - raspberry has 0.87mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than pumpkin seed - raspberry has 7.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Raspberry has more pantothenic acid and folate. Both raspberries and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raspberries | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.032 MG | 0.034 MG |
| Riboflavin | 0.038 MG | 0.052 MG |
| Niacin | 0.598 MG | 0.286 MG |
| Pantothenic acid | 0.329 MG | 0.056 MG |
| Vitamin B6 | 0.055 MG | 0.037 MG |
| Folate | 21 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 120% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 380% more iron than raspberry - raspberry has 0.69mg 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 509% more potassium than raspberry - raspberry has 151mg 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 raspberries and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.077 G |
| Total | 0.126 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than raspberry per 100 grams.
| Raspberries | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.249 G | 8.759 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Raspberries 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 raspberries or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and raspberry has 90% less calories than pumpkin seed - raspberry has 52 calories in 100g and pumpkin seed has 446 calories.
Does raspberries or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and raspberry has 80% fewer carbohydrates than pumpkin seed - raspberry has 11.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does raspberries or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 380% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does raspberries or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 510% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.