Quinoa vs. Pumpkin Seeds
Nutrition comparison of Cooked Quinoa and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pumpkin seeds:
- Both quinoa and pumpkin seeds are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
- Quinoa has 14.8 times less saturated fat than pumpkin seed.
- Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) 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
Both quinoa and pumpkin seeds are high in calories. Pumpkin seed has 272% more calories than quinoa - quinoa has 120 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Quinoa has a macronutrient ratio of 15:71:15 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pumpkin Seeds | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 71% | 46% |
| Fat | 15% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and quinoa has 60% less carbohydrates than pumpkin seed - quinoa has 21.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both quinoa and pumpkin seeds are high in dietary fiber. Pumpkin seed has 557% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Quinoa and pumpkin seeds contain similar amounts of sugar - quinoa has 0.87g 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 322% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Quinoa has 14.8 times less saturated fat than pumpkin seed - quinoa has 0.23g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and quinoa contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Pumpkin seeds and quinoa contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than pumpkin seed - quinoa has 0.63mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid. Both quinoa and pumpkin seeds contain significant amounts of riboflavin and niacin.
| Quinoa | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.107 MG | 0.034 MG |
| Riboflavin | 0.11 MG | 0.052 MG |
| Niacin | 0.412 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.123 MG | 0.037 MG |
| Folate | 42 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 224% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 122% more iron than quinoa - quinoa has 1.5mg 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 434% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than pumpkin seed per 100 grams. Both quinoa and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.077 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than quinoa per 100 grams.
| Quinoa | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.974 G | 8.759 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Quinoa 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 quinoa or pumpkin seeds contain more calories in 100 grams?Both quinoa and pumpkin seeds are high in calories. Pumpkin seed has 270% more calories than quinoa - quinoa has 120 calories in 100g and pumpkin seed has 446 calories.
Does quinoa or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and quinoa has 60% fewer carbohydrates than pumpkin seed - quinoa has 21.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does quinoa or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 120% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does quinoa or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 430% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.