Pumpkin Seeds vs. Raw Pumpkin Seeds
Nutrition comparison of Pumpkin Seeds 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
pumpkin seeds
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and raw pumpkin seeds:
- Both pumpkin seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 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 pumpkin seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 25% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 16% | 20% |
| Carbohydrates | 46% | 7% |
| Fat | 38% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and raw pumpkin seed has 80% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and raw pumpkin seeds are high in dietary fiber. Pumpkin seed has 207% more dietary fiber than raw pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Pumpkin seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 63% more protein than pumpkin seed - pumpkin seed has 18.6g 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 pumpkin seed has 58% less saturated fat than raw pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and raw pumpkin seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Pumpkin seeds and raw pumpkin seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug 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 pumpkin seed - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than pumpkin seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
| Pumpkin Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.034 MG | 0.273 MG |
| Riboflavin | 0.052 MG | 0.153 MG |
| Niacin | 0.286 MG | 4.987 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.143 MG |
| Folate | 9 UG | 58 UG |
Minerals
calcium
Both pumpkin seeds and raw pumpkin seeds are high in calcium. Pumpkin seed has 20% more calcium than raw pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both pumpkin seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 166% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both pumpkin seeds and raw pumpkin seeds are high in potassium. Pumpkin seed has 14% more potassium than raw pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.12 G |
| Total | 0.077 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than pumpkin seed per 100 grams.
| Pumpkin Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 8.759 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 8.759 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 Pumpkin Seeds or Raw Pumpkin Seeds .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or raw pumpkin seeds contain more calories in 100 grams?Both pumpkin seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 30% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and raw pumpkin seed has 559 calories.
Does pumpkin seeds or raw pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does pumpkin seeds or raw pumpkin seeds contain more calcium?
Both pumpkin seeds and raw pumpkin seeds are high in calcium. Pumpkin seed has 20% more calcium than raw pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does pumpkin seeds or raw pumpkin seeds contain more iron?
Both pumpkin seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 170% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does pumpkin seeds or raw pumpkin seeds contain more potassium?
Both pumpkin seeds and raw pumpkin seeds are high in potassium. Pumpkin seed has 10% more potassium than raw pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.