Raw Pumpkin Seeds vs. Russet Potato
Nutrition comparison of Raw Pumpkin Seeds and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and russet potato:
- Both russet potato and raw pumpkin seeds are high in potassium.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and russet potato has 86% less calories than raw pumpkin seed - russet potato has 79 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Russet Potato | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 7% | 89% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 41% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has 362% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Russet potato and raw pumpkin seeds contain similar amounts of sugar - russet potato has 0.62g 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 13 times more protein than russet potato - russet potato has 2.1g 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 russet potato has 100% less saturated fat than raw pumpkin seed - russet potato has 0.03g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Russet potato has 200% more Vitamin C than raw pumpkin seed - russet potato has 5.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and russet potato contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 217 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Russet potato and raw pumpkin seeds contain similar amounts of Vitamin K - russet potato has 1.8ug 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, russet potato contains more pantothenic acid and Vitamin B6.
| Raw Pumpkin Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 0.273 MG | 0.082 MG |
| Riboflavin | 0.153 MG | 0.033 MG |
| Niacin | 4.987 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.143 MG | 0.345 MG |
| Folate | 58 UG | 14 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 254% more calcium than russet potato - russet potato has 13mg 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 926% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both russet potato and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 94% more potassium than russet potato - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 9 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 74 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Raw Pumpkin Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.01 G |
| Total | 0.12 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than russet potato per 100 grams.
| Raw Pumpkin Seeds | Russet Potato | |
|---|---|---|
| linoleic acid | 20.71 G | 0.032 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
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 % |
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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 % |
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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 % |
|
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 russet potato or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and russet potato has 90% less calories than raw pumpkin seed - russet potato has 79 calories in 100g and raw pumpkin seed has 559 calories.
Does russet potato or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 40% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does russet potato or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 930% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does russet potato or raw pumpkin seeds contain more potassium?
Both russet potato and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 90% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.