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.
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.
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) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Turkey 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 % |
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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 % |
|
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 % |
|
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 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.