Whole Milk vs. Pumpkin Seeds
Nutrition comparison of Whole Milk and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and pumpkin seeds:
- Both pumpkin seeds and whole milk are high in calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12.
- Whole milk has signficantly more Vitamin D than pumpkin seed.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 86% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin seeds per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 32% | 46% |
| Fat | 48% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and whole milk has 91% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than whole milk - pumpkin seed has 18.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Pumpkin seed has less sugar than whole milk - whole milk has 5.1g 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 489% more protein than whole milk - pumpkin seed has 18.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Whole milk has 49% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and whole milk contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 14 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than pumpkin seed - whole milk has 51iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Whole milk and pumpkin seeds contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Whole milk and pumpkin seeds contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12. Both whole milk and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Whole Milk | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.046 MG | 0.034 MG |
| Riboflavin | 0.169 MG | 0.052 MG |
| Niacin | 0.089 MG | 0.286 MG |
| Pantothenic acid | 0.373 MG | 0.056 MG |
| Vitamin B6 | 0.036 MG | 0.037 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both pumpkin seeds and whole milk are high in calcium. Whole milk has 105% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 109 times more iron than whole milk - pumpkin seed has 3.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 596% more potassium than whole milk - pumpkin seed has 919mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.077 G |
| Total | 0.075 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.12 G | 8.759 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Whole Milk 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 pumpkin seeds or whole milk contain more calories in 100 grams?Pumpkin seed is high in calories and whole milk has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and whole milk has 61 calories.
Does pumpkin seeds or whole milk have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and whole milk has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does pumpkin seeds or whole milk contain more calcium?
Both pumpkin seeds and whole milk are high in calcium. Whole milk has 110% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does pumpkin seeds or whole milk contain more iron?
Pumpkin seed is an abundant source of iron and it has 109 times more iron than whole milk - pumpkin seed has 3.3mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does pumpkin seeds or whole milk contain more potassium?
Pumpkin seed is a rich source of potassium and it has 600% more potassium than whole milk - pumpkin seed has 919mg of potassium in 100 grams and whole milk has 132mg of potassium.