Pumpkin Seeds vs. Spirulina
Nutrition comparison of Pumpkin Seeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and spirulina:
- Both pumpkin seeds and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than pumpkin seed.
- Spirulina has signficantly more Vitamin E than pumpkin seed.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and spirulina are high in calories. Pumpkin seed has 54% more calories than spirulina - pumpkin seed has 446 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Spirulina | |
|---|---|---|
| Protein | 16% | 58% |
| Carbohydrates | 46% | 24% |
| Fat | 38% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and spirulina has 56% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both pumpkin seeds and spirulina are high in dietary fiber. Pumpkin seed has 411% more dietary fiber than spirulina - pumpkin seed has 18.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Pumpkin seed has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and spirulina are high in protein. Spirulina has 210% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Spirulina has 28% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than pumpkin seed - spirulina has 5mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than pumpkin seed - spirulina has 25.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Spirulina | |
|---|---|---|
| Thiamin | 0.034 MG | 2.38 MG |
| Riboflavin | 0.052 MG | 3.67 MG |
| Niacin | 0.286 MG | 12.82 MG |
| Pantothenic acid | 0.056 MG | 3.48 MG |
| Vitamin B6 | 0.037 MG | 0.364 MG |
| Folate | 9 UG | 94 UG |
Minerals
calcium
Both pumpkin seeds and spirulina are high in calcium. Spirulina has 118% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both pumpkin seeds and spirulina are high in iron. Spirulina has 761% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both pumpkin seeds and spirulina are high in potassium. Spirulina has 48% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.823 G |
| Total | 0.077 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than spirulina per 100 grams.
| Pumpkin Seeds | Spirulina | |
|---|---|---|
| linoleic acid | 8.759 G | 1.254 G |
| Total | 8.759 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both pumpkin seeds and spirulina are high in calories. Pumpkin seed has 50% more calories than spirulina - pumpkin seed has 446 calories in 100g and spirulina has 290 calories.
Is pumpkin seeds or spirulina better for protein?
Both pumpkin seeds and spirulina are high in protein. Spirulina has 210% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and spirulina has 57.5g of protein.
Does pumpkin seeds or spirulina have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and spirulina has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does pumpkin seeds or spirulina contain more calcium?
Both pumpkin seeds and spirulina are high in calcium. Spirulina has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does pumpkin seeds or spirulina contain more iron?
Both pumpkin seeds and spirulina are high in iron. Spirulina has 760% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does pumpkin seeds or spirulina contain more potassium?
Both pumpkin seeds and spirulina are high in potassium. Spirulina has 50% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and spirulina has 1363mg of potassium.