Raw Pumpkin Seeds vs. Turkey

Nutrition comparison of Raw Pumpkin Seeds and Cooked Turkey


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 cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw pumpkin seeds and turkey:

  • Both turkey and raw pumpkin seeds are high in calories, potassium and protein.
  • Raw pumpkin seed has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Raw pumpkin seed has signficantly less cholesterol than turkey.
  • Raw pumpkin seed is a great source of calcium.
  • Raw pumpkin seed is an excellent source of dietary fiber and iron.
  • Turkey has 177.5 times less carbohydrates than raw pumpkin seed.
Detailed nutritional comparison of raw pumpkin seeds and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pumpkin Seeds src
Image of Turkey src

Calories and Carbs

calories

Both turkey and raw pumpkin seeds are high in calories. Raw pumpkin seed has 196% more calories than turkey - turkey has 189 calories per 100 grams and raw pumpkin seed has 559 calories.

For macronutrient ratios, raw pumpkin seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Pumpkin Seeds Turkey
Protein 20% 63%
Carbohydrates 7% ~
Fat 73% 37%
Alcohol ~ ~

carbohydrates

Turkey has 177.5 times less carbohydrates than raw pumpkin seed - turkey has 0.06g 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 more dietary fiber than turkey - raw pumpkin seed has 6g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Turkey has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both turkey and raw pumpkin seeds are high in protein. Raw pumpkin seed has a little more protein (6%) than turkey by weight - turkey has 28.6g 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 turkey has 75% less saturated fat than raw pumpkin seed - turkey has 2.2g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.

trans fat

Both turkey and raw pumpkin seeds are low in trans fat - turkey has 0.1g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.

cholesterol

Raw pumpkin seed has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

Raw pumpkin seed has more Vitamin C than turkey - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey and raw pumpkin seeds contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.

Vitamin D

Turkey has more Vitamin D than raw pumpkin seed - turkey has 15iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.

Vitamin E

Raw pumpkin seed has 30 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.

Vitamin K

Raw pumpkin seed has more Vitamin K than turkey - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Raw pumpkin seed has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both raw pumpkin seeds and turkey contain significant amounts of riboflavin and niacin.

Raw Pumpkin Seeds Turkey
Thiamin 0.273 MG 0.045 MG
Riboflavin 0.153 MG 0.281 MG
Niacin 4.987 MG 9.573 MG
Pantothenic acid ~ 0.948 MG
Vitamin B6 0.143 MG 0.616 MG
Folate 58 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Raw pumpkin seed is a great source of calcium and it has 229% more calcium than turkey - turkey has 14mg 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 709% more iron than turkey - turkey has 1.1mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.

potassium

Both turkey and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 238% more potassium than turkey - turkey has 239mg 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 raw pumpkin seeds and turkey contain significant amounts of alpha linoleic acid (ALA).

Raw Pumpkin Seeds Turkey
alpha linoleic acid 0.12 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.12 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than turkey per 100 grams.

Raw Pumpkin Seeds Turkey
linoleic acid 20.71 G 1.873 G
other omega 6 ~ 0.01 G
Total 20.71 G 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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FAQ

Does turkey or raw pumpkin seeds contain more calories in 100 grams?
Both turkey and raw pumpkin seeds are high in calories. Raw pumpkin seed has 200% more calories than turkey - turkey has 189 calories in 100g and raw pumpkin seed has 559 calories.

Is turkey or raw pumpkin seeds better for protein?
Both turkey and raw pumpkin seeds are high in protein. Raw pumpkin seed has a little more protein ( 10%) than turkey by weight - turkey has 28.6g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.

Does turkey or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 710% more iron than turkey - turkey has 1.1mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.

Does turkey or raw pumpkin seeds contain more potassium?
Both turkey and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 240% more potassium than turkey - turkey has 239mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.