Tortilla vs. Pumpkin Seeds
Nutrition comparison of Tortilla and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and pumpkin seeds:
- Both pumpkin seeds and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
- Pumpkin seed is an excellent source of iron, potassium and protein.
- Tortilla has 7.1 times less saturated fat than pumpkin seed.
- Tortilla has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) 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
Both pumpkin seeds and tortilla are high in calories. Pumpkin seed has 105% more calories than tortilla - pumpkin seed has 446 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Pumpkin Seeds | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 79% | 46% |
| Fat | 11% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and tortilla are high in carbohydrates. Pumpkin seed has 20% more carbohydrates than tortilla - pumpkin seed has 53.8g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and tortilla are high in dietary fiber. Pumpkin seed has 192% more dietary fiber than tortilla - pumpkin seed has 18.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla and pumpkin seeds contain similar amounts of sugar - tortilla has 0.88g 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 225% more protein than tortilla - pumpkin seed has 18.6g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Tortilla has 7.1 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and tortilla contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Pumpkin seeds and tortilla contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Tortilla and pumpkin seeds contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Tortilla has more thiamin, niacin and Vitamin B6. Both tortilla and pumpkin seeds contain significant amounts of riboflavin, pantothenic acid and folate.
| Tortilla | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.094 MG | 0.034 MG |
| Riboflavin | 0.065 MG | 0.052 MG |
| Niacin | 1.498 MG | 0.286 MG |
| Pantothenic acid | 0.109 MG | 0.056 MG |
| Vitamin B6 | 0.219 MG | 0.037 MG |
| Folate | 5 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and tortilla are high in calcium. Tortilla has 47% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 169% more iron than tortilla - pumpkin seed has 3.3mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 394% more potassium than tortilla - pumpkin seed has 919mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.077 G |
| Total | 0.034 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than tortilla per 100 grams.
| Tortilla | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.385 G | 8.759 G |
| Total | 1.385 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Tortilla g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
|
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 tortilla contain more calories in 100 grams?Both pumpkin seeds and tortilla are high in calories. Pumpkin seed has 110% more calories than tortilla - pumpkin seed has 446 calories in 100g and tortilla has 218 calories.
Does pumpkin seeds or tortilla have more carbohydrates?
By weight, both pumpkin seeds and tortilla are high in carbohydrates. pumpkin seed has 20% more carbohydrates than tortilla - pumpkin seed has 53.8g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does pumpkin seeds or tortilla contain more calcium?
Both pumpkin seeds and tortilla are high in calcium. Tortilla has 50% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does pumpkin seeds or tortilla contain more iron?
Pumpkin seed is an abundant source of iron and it has 170% more iron than tortilla - pumpkin seed has 3.3mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does pumpkin seeds or tortilla contain more potassium?
Pumpkin seed is a rich source of potassium and it has 390% more potassium than tortilla - pumpkin seed has 919mg of potassium in 100 grams and tortilla has 186mg of potassium.