Pumpkin Seeds vs. Tomato Sauce
Nutrition comparison of Pumpkin Seeds and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and tomato sauce:
- Both tomato sauce 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.
- Tomato sauce has more niacin, pantothenic acid and Vitamin B6.
- Tomato sauce 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 Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and tomato sauce has 95% less calories than pumpkin seed - tomato sauce has 24 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to tomato sauce for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Tomato Sauce | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 46% | 74% |
| Fat | 38% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and tomato sauce has 90% less carbohydrates than pumpkin seed - tomato sauce has 5.3g 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 11 times more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than tomato sauce - tomato sauce has 3.6g 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 tomato sauce - tomato sauce has 1.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Tomato sauce has signficantly less saturated fat than pumpkin seed - tomato sauce has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 22 times more Vitamin C than pumpkin seed - tomato sauce has 7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Tomato sauce and pumpkin seeds contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Tomato sauce has more Vitamin E than pumpkin seed - tomato sauce has 1.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Tomato sauce and pumpkin seeds contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Tomato sauce has more niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and tomato sauce contain significant amounts of thiamin, riboflavin and folate.
| Pumpkin Seeds | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.034 MG | 0.024 MG |
| Riboflavin | 0.052 MG | 0.065 MG |
| Niacin | 0.286 MG | 0.991 MG |
| Pantothenic acid | 0.056 MG | 0.309 MG |
| Vitamin B6 | 0.037 MG | 0.098 MG |
| Folate | 9 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 293% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 245% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both tomato sauce and pumpkin seeds are high in potassium. Pumpkin seed has 209% more potassium than tomato sauce - tomato sauce has 297mg 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 tomato sauce per 100 grams.
| Pumpkin Seeds | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.005 G |
| Total | 0.077 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than tomato sauce per 100 grams.
| Pumpkin Seeds | Tomato Sauce | |
|---|---|---|
| linoleic acid | 8.759 G | 0.115 G |
| Total | 8.759 G | 0.115 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 Tomato Sauce (Tomato products, canned, sauce) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Tomato Sauce 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 tomato sauce or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and tomato sauce has 100% less calories than pumpkin seed - tomato sauce has 24 calories in 100g and pumpkin seed has 446 calories.
Does tomato sauce or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and tomato sauce has 90% fewer carbohydrates than pumpkin seed - tomato sauce has 5.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does tomato sauce or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 250% more iron than tomato sauce - tomato sauce has 0.96mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does tomato sauce or pumpkin seeds contain more potassium?
Both tomato sauce and pumpkin seeds are high in potassium. Pumpkin seed has 210% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.