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
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and whey protein powder:
Both raw pumpkin seeds and whey protein powder are high in calories. Raw pumpkin seed has 59% more calories than whey protein powder - raw pumpkin seed has 559 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, raw pumpkin seeds is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Whey Protein Powder | |
|---|---|---|
| Protein | 20% | 89% |
| Carbohydrates | 7% | 7% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
Raw pumpkin seeds and whey protein powder contain similar amounts of carbs - raw pumpkin seed has 10.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both raw pumpkin seeds and whey protein powder are high in dietary fiber. Raw pumpkin seed has 94% more dietary fiber than whey protein powder - raw pumpkin seed has 6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both raw pumpkin seeds and whey protein powder are high in protein. Whey protein powder has 158% more protein than raw pumpkin seed - raw pumpkin seed has 30.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Raw pumpkin seed is high in saturated fat and whey protein powder has 91% less saturated fat than raw pumpkin seed - raw pumpkin seed has 8.7g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Raw pumpkin seed has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Raw pumpkin seed has more Vitamin C than whey protein powder - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Raw pumpkin seeds and whey protein powder contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Raw pumpkin seed has more Vitamin E than whey protein powder - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Raw pumpkin seed has more Vitamin K than whey protein powder - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, raw pumpkin seed contains more niacin. Both raw pumpkin seeds and whey protein powder contain significant amounts of folate.
| Raw Pumpkin Seeds | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.273 MG | 0.609 MG |
| Riboflavin | 0.153 MG | 2.017 MG |
| Niacin | 4.987 MG | 1.136 MG |
| Vitamin B6 | 0.143 MG | 0.607 MG |
| Folate | 58 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both raw pumpkin seeds and whey protein powder are high in calcium. Whey protein powder has 920% more calcium than raw pumpkin seed - raw pumpkin seed has 46mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Raw pumpkin seed is an excellent source of iron and it has 681% more iron than whey protein powder - raw pumpkin seed has 8.8mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both raw pumpkin seeds and whey protein powder are high in potassium. Raw pumpkin seed has 62% more potassium than whey protein powder - raw pumpkin seed has 809mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Raw Pumpkin Seeds | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.034 G |
| Total | 0.12 G | 0.034 G |
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than whey protein powder per 100 grams.
| Raw Pumpkin Seeds | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 20.71 G | 0.264 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
|
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 % |
|
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 | |||