Dates vs. Raw Pumpkin Seeds
Nutrition comparison of Dates and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and raw pumpkin seeds:
- Both dates and raw pumpkin seeds are high in calcium, calories, dietary fiber and potassium.
- Date has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than date.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and raw pumpkin seeds are high in calories. Raw pumpkin seed has 102% more calories than date - date has 277 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 2% | 20% |
| Carbohydrates | 98% | 7% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and raw pumpkin seed has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both dates and raw pumpkin seeds are high in dietary fiber. Date has 12% more dietary fiber than raw pumpkin seed - date has 6.7g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Date is high in sugar and raw pumpkin seed has 98% less sugar than date - date has 66.5g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 15 times more protein than date - date has 1.8g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and date has less saturated fat than raw pumpkin seed - raw pumpkin seed has 8.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than date - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and raw pumpkin seeds contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has more Vitamin E than date - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and raw pumpkin seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid. Both dates and raw pumpkin seeds contain significant amounts of Vitamin B6.
| Dates | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.273 MG |
| Riboflavin | 0.06 MG | 0.153 MG |
| Niacin | 1.61 MG | 4.987 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.143 MG |
| Folate | 15 UG | 58 UG |
Minerals
calcium
Both dates and raw pumpkin seeds are high in calcium. Date has 39% more calcium than raw pumpkin seed - date has 64mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 880% more iron than date - date has 0.9mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both dates and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 16% more potassium than date - date has 696mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 89 UG | 9 UG |
| lutein + zeaxanthin | 23 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
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: Dates (Dates, medjool) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Dates g
()
|
Daily Values (%) |
Raw 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 dates or raw pumpkin seeds contain more calories in 100 grams?Both dates and raw pumpkin seeds are high in calories. Raw pumpkin seed has 100% more calories than date - date has 277 calories in 100g and raw pumpkin seed has 559 calories.
Does dates or raw pumpkin seeds have more carbohydrates?
By weight, date is high in carbohydrates and raw pumpkin seed has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does dates or raw pumpkin seeds contain more calcium?
Both dates and raw pumpkin seeds are high in calcium. Date has 40% more calcium than raw pumpkin seed - date has 64mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does dates or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 880% more iron than date - date has 0.9mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does dates or raw pumpkin seeds contain more potassium?
Both dates and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 20% more potassium than date - date has 696mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.