Kiwi vs. Raw Pumpkin Seeds
Nutrition comparison of Kiwi 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
kiwi
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and raw pumpkin seeds:
- Both kiwi and raw pumpkin seeds are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Raw pumpkin seed has 5.4 times less sugar than kiwi.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and kiwi has 89% less calories than raw pumpkin seed - kiwi has 61 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 87% | 7% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and raw pumpkin seeds contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both kiwi and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 100% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 5.4 times less sugar than kiwi - kiwi has 9g 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 25 times more protein than kiwi - kiwi has 1.1g 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 kiwi has 100% less saturated fat than raw pumpkin seed - kiwi has 0.03g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 47 times more Vitamin C than raw pumpkin seed - kiwi has 92.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Kiwi and raw pumpkin seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Kiwi and raw pumpkin seeds contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Kiwi has 452% more Vitamin K than raw pumpkin seed - kiwi has 40.3ug 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, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.273 MG |
| Riboflavin | 0.025 MG | 0.153 MG |
| Niacin | 0.341 MG | 4.987 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.143 MG |
| Folate | 25 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 35% more calcium than kiwi - kiwi has 34mg 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 27 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both kiwi and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 159% more potassium than kiwi - kiwi has 312mg 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, both kiwi and raw pumpkin seeds contain significant amounts of lutein + zeaxanthin.
| Kiwi | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 52 UG | 9 UG |
| lutein + zeaxanthin | 122 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.12 G |
| Total | 0.042 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.246 G | 20.841 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kiwi or Raw Pumpkin Seeds .
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Kiwi 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kiwi or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and kiwi has 90% less calories than raw pumpkin seed - kiwi has 61 calories in 100g and raw pumpkin seed has 559 calories.
Does kiwi or raw pumpkin seeds have more carbohydrates?
By weight, kiwi and raw pumpkin seeds contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does kiwi or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 27 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does kiwi or raw pumpkin seeds contain more potassium?
Both kiwi and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 160% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.