Strawberries vs. Pumpkin Seeds
Nutrition comparison of Strawberries and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and pumpkin seeds:
- Pumpkin seed has more riboflavin, however, strawberry contains more pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Strawberry has signficantly less saturated fat than pumpkin seed.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, 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 strawberry has 93% less calories than pumpkin seed - strawberry has 32 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Pumpkin Seeds | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 85% | 46% |
| Fat | 8% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and strawberry has 86% less carbohydrates than pumpkin seed - strawberry has 7.7g 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 820% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than strawberry - strawberry has 4.9g 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 26 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Strawberry has signficantly less saturated fat than pumpkin seed - strawberry has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 195 times more Vitamin C than pumpkin seed - strawberry has 58.8mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Strawberries and pumpkin seeds contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Strawberries and pumpkin seeds contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Strawberries and pumpkin seeds contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, strawberry contains more pantothenic acid and folate. Both strawberries and pumpkin seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Strawberries | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.024 MG | 0.034 MG |
| Riboflavin | 0.022 MG | 0.052 MG |
| Niacin | 0.386 MG | 0.286 MG |
| Pantothenic acid | 0.125 MG | 0.056 MG |
| Vitamin B6 | 0.047 MG | 0.037 MG |
| Folate | 24 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 244% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 707% more iron than strawberry - strawberry has 0.41mg 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 501% more potassium than strawberry - strawberry has 153mg 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 strawberries and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.077 G |
| Total | 0.065 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than strawberry per 100 grams.
| Strawberries | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.09 G | 8.759 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Strawberries 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 strawberries or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and strawberry has 90% less calories than pumpkin seed - strawberry has 32 calories in 100g and pumpkin seed has 446 calories.
Does strawberries or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and strawberry has 90% fewer carbohydrates than pumpkin seed - strawberry has 7.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does strawberries or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 710% more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does strawberries or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 500% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.