Pumpkin Seeds vs. Spinach

Nutrition comparison of 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 pumpkin seeds versus spinach (100g each) below using 2020 USDA and NIH data[1].

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

  • Both spinach and pumpkin seeds are high in calcium, dietary fiber, iron and potassium.
  • Pumpkin seed is an excellent source of protein.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Spinach has signficantly less saturated fat than pumpkin seed.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of pumpkin seeds and spinach 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Spinach src

Calories and Carbs

calories

Pumpkin seed is high in calories and spinach has 95% less calories than pumpkin seed - spinach has 23 calories per 100 grams and pumpkin seed has 446 calories.

Pumpkin Seeds Spinach
Protein 16% 40%
Carbohydrates 46% 49%
Fat 38% 10%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and spinach has 93% less carbohydrates than pumpkin seed - spinach has 3.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both spinach and pumpkin seeds are high in dietary fiber. Pumpkin seed has 736% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Spinach and pumpkin seeds contain similar amounts of sugar - spinach has 0.42g 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 549% more protein than spinach - spinach has 2.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Spinach has signficantly less saturated fat than pumpkin seed - spinach has 0.06g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 92 times more Vitamin C than pumpkin seed - spinach has 28.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than pumpkin seed - spinach has 469ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin E

Spinach has more Vitamin E than pumpkin seed - spinach has 2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - spinach has 482.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pumpkin seeds and spinach contain significant amounts of pantothenic acid.

Pumpkin Seeds Spinach
Thiamin 0.034 MG 0.078 MG
Riboflavin 0.052 MG 0.189 MG
Niacin 0.286 MG 0.724 MG
Pantothenic acid 0.056 MG 0.065 MG
Vitamin B6 0.037 MG 0.195 MG
Folate 9 UG 194 UG

Minerals

calcium

Both spinach and pumpkin seeds are high in calcium. Spinach has 80% more calcium than pumpkin seed - spinach has 99mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both spinach and pumpkin seeds are high in iron. Pumpkin seed has 22% more iron than spinach - spinach has 2.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both spinach and pumpkin seeds are high in potassium. Pumpkin seed has 65% more potassium than spinach - spinach has 558mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pumpkin seeds and spinach contain significant amounts of alpha linoleic acid (ALA).

Pumpkin Seeds Spinach
alpha linoleic acid 0.077 G 0.138 G
Total 0.077 G 0.138 G

omega 6s

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

Pumpkin Seeds Spinach
linoleic acid 8.759 G 0.026 G
Total 8.759 G 0.026 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Spinach (Spinach, raw) .

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FAQ

Does spinach or pumpkin seeds contain more calories in 100 grams?
Pumpkin seed is high in calories and spinach has 100% less calories than pumpkin seed - spinach has 23 calories in 100g and pumpkin seed has 446 calories.

Is spinach or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 550% more protein than spinach - spinach has 2.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Does spinach or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and spinach has 90% fewer carbohydrates than pumpkin seed - spinach has 3.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does spinach or pumpkin seeds contain more calcium?
Both spinach and pumpkin seeds are high in calcium. Spinach has 80% more calcium than pumpkin seed - spinach has 99mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does spinach or pumpkin seeds contain more iron?
Both spinach and pumpkin seeds are high in iron. Pumpkin seed has 20% more iron than spinach - spinach has 2.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does spinach or pumpkin seeds contain more potassium?
Both spinach and pumpkin seeds are high in potassium. Pumpkin seed has 70% more potassium than spinach - spinach has 558mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.