White Bread vs. Pumpkin Seeds
Nutrition comparison of White Bread and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pumpkin seeds:
- Both white bread and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Pumpkin seed is an excellent source of potassium.
- White bread has 4.8 times less saturated fat than pumpkin seed.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) 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 white bread and pumpkin seeds are high in calories. Pumpkin seed has 87% more calories than white bread - white bread has 238 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. White bread has a macronutrient ratio of 18:74:8 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pumpkin Seeds | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 74% | 46% |
| Fat | 8% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and pumpkin seeds are high in carbohydrates. Pumpkin seed has 22% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both white bread and pumpkin seeds are high in dietary fiber. Pumpkin seed has 100% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both white bread and pumpkin seeds are high in protein. Pumpkin seed has 74% more protein than white bread - white bread has 10.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
White bread has 4.8 times less saturated fat than pumpkin seed - white bread has 0.63g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
trans fat
Both white bread and pumpkin seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and white bread contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pumpkin seeds and white bread contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than pumpkin seed - white bread has 0.38mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than pumpkin seed - white bread has 7.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and pumpkin seeds contain significant amounts of Vitamin B6.
| White Bread | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.034 MG |
| Riboflavin | 0.255 MG | 0.052 MG |
| Niacin | 4.455 MG | 0.286 MG |
| Pantothenic acid | 0.455 MG | 0.056 MG |
| Vitamin B6 | 0.08 MG | 0.037 MG |
| Folate | 127 UG | 9 UG |
Minerals
calcium
Both white bread and pumpkin seeds are high in calcium. White bread has 11 times more calcium than pumpkin seed - white bread has 684mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both white bread and pumpkin seeds are high in iron. White bread has 48% more iron than pumpkin seed - white bread has 4.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 624% more potassium than white bread - white bread has 127mg 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 white bread and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.077 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than white bread per 100 grams.
| White Bread | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 8.759 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
White Bread g
()
|
Daily Values (%) |
Pumpkin Seeds 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 white bread or pumpkin seeds contain more calories in 100 grams?Both white bread and pumpkin seeds are high in calories. Pumpkin seed has 90% more calories than white bread - white bread has 238 calories in 100g and pumpkin seed has 446 calories.
Does white bread or pumpkin seeds have more carbohydrates?
By weight, both white bread and pumpkin seeds are high in carbohydrates. pumpkin seed has 20% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does white bread or pumpkin seeds contain more calcium?
Both white bread and pumpkin seeds are high in calcium. White bread has 11 times more calcium than pumpkin seed - white bread has 684mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does white bread or pumpkin seeds contain more iron?
Both white bread and pumpkin seeds are high in iron. White bread has 50% more iron than pumpkin seed - white bread has 4.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does white bread or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 620% more potassium than white bread - white bread has 127mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.