Pumpkin Seeds vs. Tomato
Nutrition comparison of Pumpkin Seeds and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and tomato:
- Both pumpkin seeds and tomato are high in potassium.
- Pumpkin seed has more riboflavin.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
- Tomato has signficantly less saturated fat than pumpkin seed.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and tomato has 96% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to tomato for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Tomato | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 46% | 75% |
| Fat | 38% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and tomato has 93% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 14 times more dietary fiber than tomato - pumpkin seed has 18.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Pumpkin seed has less sugar than tomato - tomato has 2.6g 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 20 times more protein than tomato - pumpkin seed has 18.6g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Tomato has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 44 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 13 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Tomato has more Vitamin E than pumpkin seed - tomato has 0.54mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than pumpkin seed - tomato has 7.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin. Both pumpkin seeds and tomato contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Tomato | |
|---|---|---|
| Thiamin | 0.034 MG | 0.037 MG |
| Riboflavin | 0.052 MG | 0.019 MG |
| Niacin | 0.286 MG | 0.594 MG |
| Pantothenic acid | 0.056 MG | 0.089 MG |
| Vitamin B6 | 0.037 MG | 0.08 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 450% more calcium than tomato - pumpkin seed has 55mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 11 times more iron than tomato - pumpkin seed has 3.3mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both pumpkin seeds and tomato are high in potassium. Pumpkin seed has 288% more potassium than tomato - pumpkin seed has 919mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Pumpkin Seeds | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.003 G |
| Total | 0.077 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than tomato per 100 grams.
| Pumpkin Seeds | Tomato | |
|---|---|---|
| linoleic acid | 8.759 G | 0.08 G |
| Total | 8.759 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 pumpkin seeds or tomato contain more calories in 100 grams?Pumpkin seed is high in calories and tomato has 100% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and tomato has 18 calories.
Does pumpkin seeds or tomato have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and tomato has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does pumpkin seeds or tomato contain more iron?
Pumpkin seed is an abundant source of iron and it has 11 times more iron than tomato - pumpkin seed has 3.3mg of iron in 100 grams and tomato has 0.27mg of iron.
Does pumpkin seeds or tomato contain more potassium?
Both pumpkin seeds and tomato are high in potassium. Pumpkin seed has 290% more potassium than tomato - pumpkin seed has 919mg of potassium in 100 grams and tomato has 237mg of potassium.