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.
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.
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.
For macronutrient ratios, pumpkin seeds is much lighter in protein, much heavier in fat and similar to spinach for carbs. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Spinach | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 46% | 49% |
| Fat | 38% | 12% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pumpkin Seeds or Spinach .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Spinach (Spinach, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.