Skim Milk vs. Pumpkin Seeds
Nutrition comparison of Skim Milk and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and pumpkin seeds:
- Both pumpkin seeds and skim milk are high in calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Skim milk has more riboflavin, pantothenic acid and Vitamin B12.
- Skim milk has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and skim milk has 92% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Pumpkin Seeds | |
|---|---|---|
| Protein | 40% | 16% |
| Carbohydrates | 58% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and skim milk has 91% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than skim milk - pumpkin seed has 18.4g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Pumpkin seed has less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 450% more protein than skim milk - pumpkin seed has 18.6g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and pumpkin seeds are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and skim milk contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 19 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than pumpkin seed - skim milk has 47iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Skim milk and pumpkin seeds contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin, pantothenic acid and Vitamin B12. Both skim milk and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Skim Milk | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.045 MG | 0.034 MG |
| Riboflavin | 0.182 MG | 0.052 MG |
| Niacin | 0.094 MG | 0.286 MG |
| Pantothenic acid | 0.357 MG | 0.056 MG |
| Vitamin B6 | 0.037 MG | 0.037 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both pumpkin seeds and skim milk are high in calcium. Skim milk has 122% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 109 times more iron than skim milk - pumpkin seed has 3.3mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 489% more potassium than skim milk - pumpkin seed has 919mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.077 G |
| Total | 0.001 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.002 G | 8.759 G |
| Total | 0.002 G | 8.759 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Skim Milk g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
|
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 pumpkin seeds or skim milk contain more calories in 100 grams?Pumpkin seed is high in calories and skim milk has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and skim milk has 34 calories.
Is pumpkin seeds or skim milk better for protein?
Pumpkin seed is a fantastic source of protein and it has 450% more protein than skim milk - pumpkin seed has 18.6g of protein per 100 grams and skim milk has 3.4g of protein.
Does pumpkin seeds or skim milk have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and skim milk has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and skim milk has 5g of carbohydrates.
Does pumpkin seeds or skim milk contain more calcium?
Both pumpkin seeds and skim milk are high in calcium. Skim milk has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does pumpkin seeds or skim milk contain more iron?
Pumpkin seed is an abundant source of iron and it has 109 times more iron than skim milk - pumpkin seed has 3.3mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does pumpkin seeds or skim milk contain more potassium?
Pumpkin seed is a rich source of potassium and it has 490% more potassium than skim milk - pumpkin seed has 919mg of potassium in 100 grams and skim milk has 156mg of potassium.