Raw Pumpkin Seeds vs. Spinach
Nutrition comparison of Raw Pumpkin Seeds and Spinach
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
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and spinach:
- Both spinach and raw pumpkin seeds are high in calcium, dietary fiber, iron and potassium.
- Raw pumpkin seed has more thiamin and niacin, however, spinach contains more pantothenic acid and folate.
- Raw pumpkin seed is an excellent source of protein.
- Spinach has 66% less carbohydrates than raw pumpkin seed.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and spinach has 96% less calories than raw pumpkin seed - spinach has 23 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 spinach per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Spinach | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 7% | 49% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 66% less carbohydrates than raw pumpkin seed - spinach has 3.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both spinach and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 173% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Spinach and raw pumpkin seeds contain similar amounts of sugar - spinach has 0.42g 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 957% more protein than spinach - spinach 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 spinach has 99% less saturated fat than raw pumpkin seed - spinach has 0.06g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 13 times more Vitamin C than raw pumpkin seed - spinach has 28.1mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than raw pumpkin seed - spinach has 469ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Spinach and raw pumpkin seeds contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 65 times more Vitamin K than raw pumpkin seed - spinach has 482.9ug 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, spinach contains more pantothenic acid and folate. Both raw pumpkin seeds and spinach contain significant amounts of riboflavin and Vitamin B6.
| Raw Pumpkin Seeds | Spinach | |
|---|---|---|
| Thiamin | 0.273 MG | 0.078 MG |
| Riboflavin | 0.153 MG | 0.189 MG |
| Niacin | 4.987 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.143 MG | 0.195 MG |
| Folate | 58 UG | 194 UG |
Minerals
calcium
Both spinach and raw pumpkin seeds are high in calcium. Spinach has 115% more calcium than raw pumpkin seed - spinach has 99mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both spinach and raw pumpkin seeds are high in iron. Raw pumpkin seed has 225% more iron than spinach - spinach has 2.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both spinach and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 45% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 9 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 74 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw pumpkin seeds and spinach contain significant amounts of alpha linoleic acid (ALA).
| Raw Pumpkin Seeds | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.138 G |
| Total | 0.12 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than spinach per 100 grams.
| Raw Pumpkin Seeds | Spinach | |
|---|---|---|
| linoleic acid | 20.71 G | 0.026 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.026 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 Raw Pumpkin Seeds or Spinach .
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Spinach (Spinach, raw) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
|
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 % |
|
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 spinach or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and spinach has 100% less calories than raw pumpkin seed - spinach has 23 calories in 100g and raw pumpkin seed has 559 calories.
Is spinach or raw pumpkin seeds better for protein?
Raw pumpkin seed is a fantastic source of protein and it has 960% more protein than spinach - spinach has 2.9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does spinach or raw pumpkin seeds have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than raw pumpkin seed - spinach has 3.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does spinach or raw pumpkin seeds contain more calcium?
Both spinach and raw pumpkin seeds are high in calcium. Spinach has 120% more calcium than raw pumpkin seed - spinach has 99mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does spinach or raw pumpkin seeds contain more iron?
Both spinach and raw pumpkin seeds are high in iron. Raw pumpkin seed has 230% more iron than spinach - spinach has 2.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does spinach or raw pumpkin seeds contain more potassium?
Both spinach and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 50% more potassium than spinach - spinach has 558mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.