Pumpkin Seeds vs. Squash
Nutrition comparison of Pumpkin Seeds and Cooked Squash
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
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and squash:
- Both squash and pumpkin seeds are high in calcium, dietary fiber and potassium.
- Pumpkin seed is an excellent source of iron and protein.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, pumpkin seed contains more riboflavin.
- Squash has signficantly less saturated fat than pumpkin seed.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and squash has 91% less calories than pumpkin seed - squash has 40 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 squash per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Squash | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 46% | 91% |
| Fat | 38% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and squash has 80% less carbohydrates than pumpkin seed - squash has 10.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both squash and pumpkin seeds are high in dietary fiber. Pumpkin seed has 475% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than squash - squash has 2g 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 19 times more protein than squash - squash has 0.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Squash has signficantly less saturated fat than pumpkin seed - squash has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 49 times more Vitamin C than pumpkin seed - squash has 15.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than pumpkin seed - squash has 558ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than pumpkin seed - squash has 1.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Squash and pumpkin seeds contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, pumpkin seed contains more riboflavin.
| Pumpkin Seeds | Squash | |
|---|---|---|
| Thiamin | 0.034 MG | 0.072 MG |
| Riboflavin | 0.052 MG | 0.017 MG |
| Niacin | 0.286 MG | 0.969 MG |
| Pantothenic acid | 0.056 MG | 0.359 MG |
| Vitamin B6 | 0.037 MG | 0.124 MG |
| Folate | 9 UG | 19 UG |
Minerals
calcium
Both squash and pumpkin seeds are high in calcium. Pumpkin seed has 34% more calcium than squash - squash has 41mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 452% more iron than squash - squash has 0.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both squash and pumpkin seeds are high in potassium. Pumpkin seed has 224% more potassium than squash - squash has 284mg 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 squash per 100 grams.
| Pumpkin Seeds | Squash | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.024 G |
| Total | 0.077 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than squash per 100 grams.
| Pumpkin Seeds | Squash | |
|---|---|---|
| linoleic acid | 8.759 G | 0.014 G |
| Total | 8.759 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Squash 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 squash or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and squash has 90% less calories than pumpkin seed - squash has 40 calories in 100g and pumpkin seed has 446 calories.
Does squash or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and squash has 80% fewer carbohydrates than pumpkin seed - squash has 10.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does squash or pumpkin seeds contain more calcium?
Both squash and pumpkin seeds are high in calcium. Pumpkin seed has 30% more calcium than squash - squash has 41mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does squash or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 450% more iron than squash - squash has 0.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does squash or pumpkin seeds contain more potassium?
Both squash and pumpkin seeds are high in potassium. Pumpkin seed has 220% more potassium than squash - squash has 284mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.