Raw Pumpkin Seeds vs. Kale
Nutrition comparison of Raw Pumpkin Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and kale:
- Both kale and raw pumpkin seeds are high in calcium, dietary fiber and potassium.
- Kale has 59% less carbohydrates than raw pumpkin seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Raw pumpkin seed has more thiamin and niacin, however, kale contains more riboflavin and pantothenic acid.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and kale has 94% less calories than raw pumpkin seed - kale has 35 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Kale | |
|---|---|---|
| Protein | 20% | 28% |
| Carbohydrates | 7% | 41% |
| Fat | 73% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 59% less carbohydrates than raw pumpkin seed - kale has 4.4g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both kale and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 46% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Kale and raw pumpkin seeds contain similar amounts of sugar - kale has 0.99g 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 935% more protein than kale - kale has 2.9g 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 kale has 98% less saturated fat than raw pumpkin seed - kale has 0.18g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 48 times more Vitamin C than raw pumpkin seed - kale has 93.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than raw pumpkin seed - kale has 241ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 230% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 52 times more Vitamin K than raw pumpkin seed - kale has 389.6ug 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 and niacin, however, kale contains more riboflavin and pantothenic acid. Both raw pumpkin seeds and kale contain significant amounts of Vitamin B6 and folate.
| Raw Pumpkin Seeds | Kale | |
|---|---|---|
| Thiamin | 0.273 MG | 0.113 MG |
| Riboflavin | 0.153 MG | 0.347 MG |
| Niacin | 4.987 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.143 MG | 0.147 MG |
| Folate | 58 UG | 62 UG |
Minerals
calcium
Both kale and raw pumpkin seeds are high in calcium. Kale has 452% more calcium than raw pumpkin seed - kale has 254mg 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 451% more iron than kale - kale has 1.6mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both kale and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 132% more potassium than kale - kale has 348mg 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,
| Raw Pumpkin Seeds | Kale | |
|---|---|---|
| beta-carotene | 9 UG | 2873 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 74 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Raw Pumpkin Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.378 G |
| Total | 0.12 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than kale per 100 grams.
| Raw Pumpkin Seeds | Kale | |
|---|---|---|
| linoleic acid | 20.71 G | 0.291 G |
| other omega 6 | 0.131 G | 0.003 G |
| Total | 20.841 G | 0.294 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Kale (Kale, raw) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Kale 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 kale or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and kale has 90% less calories than raw pumpkin seed - kale has 35 calories in 100g and raw pumpkin seed has 559 calories.
Does kale or raw pumpkin seeds have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than raw pumpkin seed - kale has 4.4g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does kale or raw pumpkin seeds contain more calcium?
Both kale and raw pumpkin seeds are high in calcium. Kale has 450% more calcium than raw pumpkin seed - kale has 254mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does kale or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 450% more iron than kale - kale has 1.6mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does kale or raw pumpkin seeds contain more potassium?
Both kale and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 130% more potassium than kale - kale has 348mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.