Pumpkin Seeds vs. Russet Potato
Nutrition comparison of Pumpkin Seeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and russet potato:
- Both russet potato and pumpkin seeds are high in potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Russet potato has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and russet potato has 82% less calories than pumpkin seed - russet potato has 79 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Russet Potato | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 89% |
| Fat | 38% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and russet potato has 66% less carbohydrates than pumpkin seed - russet potato has 18.1g 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 13 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Russet potato and pumpkin seeds contain similar amounts of sugar - russet potato has 0.62g 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 767% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Russet potato has signficantly less saturated fat than pumpkin seed - russet potato has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Russet potato has 18 times more Vitamin C than pumpkin seed - russet potato has 5.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and russet potato contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and pumpkin seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Russet potato and pumpkin seeds contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and russet potato contain significant amounts of riboflavin and folate.
| Pumpkin Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 0.034 MG | 0.082 MG |
| Riboflavin | 0.052 MG | 0.033 MG |
| Niacin | 0.286 MG | 1.035 MG |
| Pantothenic acid | 0.056 MG | 0.301 MG |
| Vitamin B6 | 0.037 MG | 0.345 MG |
| Folate | 9 UG | 14 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 323% more calcium than russet potato - russet potato 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 285% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both russet potato and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than russet potato - russet potato has 417mg 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 russet potato per 100 grams.
| Pumpkin Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.01 G |
| Total | 0.077 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than russet potato per 100 grams.
| Pumpkin Seeds | Russet Potato | |
|---|---|---|
| linoleic acid | 8.759 G | 0.032 G |
| Total | 8.759 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and russet potato has 80% less calories than pumpkin seed - russet potato has 79 calories in 100g and pumpkin seed has 446 calories.
Does russet potato or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and russet potato has 70% fewer carbohydrates than pumpkin seed - russet potato has 18.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does russet potato or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 290% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does russet potato or pumpkin seeds contain more potassium?
Both russet potato and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.