How many calories are in one cup of pumpkin seeds?

Pumpkin seeds have 285 calories per cup or 445 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of pumpkin seeds?

An excellent source of protein, a single cup of Pumpkin Seeds contains 24% of recommended daily values or 11.9 grams of protein. However, the protein in pumpkin seeds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in pumpkin seeds?

Pumpkin seeds are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium and potassium.

Food with Nutrition Similar to Pumpkin Seeds

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Summary
Similar nuts
Similar baked
Similar plants

Pumpkin Seeds source

Similar to Pumpkin Seeds

A common and nutrient dense seed, pumpkin seeds are an excellent source of dietary fiber, protein, iron and potassium. It is also a good source of calcium. One cup of pumpkin seeds contains about 285 calories.

Many foods are similar nutritionally to pumpkin seeds, including pecan, granola, hazelnut and wheat germ.

We compared the key nutrients in pumpkin seeds (calcium, dietary fiber, protein, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pecan, Granola, Hazelnut, Wheat Germ, Oats, Almonds, Cornmeal, Mung Bean, , Flaxseeds, Walnut, Sunflower Seeds, Chickpeas, White Beans, Pine Nut, Lentils

baked goods: Tortilla, Whole Wheat Bread

plants and vegetables: Dijon Mustard, Lima Beans

The details of the top 20 foods most nutritionally similar to pumpkin seeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pumpkin seeds. Pecan, granola, hazelnut, wheat germ and oats are all high in calcium, dietary fiber, protein, iron and or potassium.

Pecan

Similarity: > 99%

Pecan is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, pecan contains more Vitamin A, Vitamin E and thiamin than pumpkin seeds.

For 100 grams of pumpkin seeds and pecan:

Pumpkin Seeds (1.5 cup)		Pecan (7/8 cup)
55	calcium (MG)	70
18	dietary fiber (G)	9.6
19	protein (G)	9.2
3.3	iron (MG)	2.5
919	potassium (MG)	410

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	691
0	sugar (G)	4
3.7	saturated fat (G)	6.2
0.3	Vitamin C (MG)	1.1
3	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
0.03	thiamin (MG)	0.66
0.05	riboflavin (MG)	0.13
0.29	niacin (MG)	1.2
0.06	pantothenic acid (MG)	0.86
0.04	Vitamin B6 (MG)	0.21
9	folate (UG)	22

0.997 | 0.997 | 6.12 Complete Comparison:
Pecan vs. Pumpkin Seeds

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and granola:

Pumpkin Seeds (1.5 cup)		Granola (7/8 cup)
55	calcium (MG)	76
18	dietary fiber (G)	8.9
19	protein (G)	14
3.3	iron (MG)	4
919	potassium (MG)	539

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	489
0	sugar (G)	20
3.7	saturated fat (G)	4
0	trans fat (G)	0.02
0.3	Vitamin C (MG)	1.2
3	Vitamin A (UG)	1
0	Vitamin E (MG)	11
0.03	thiamin (MG)	0.55
0.05	riboflavin (MG)	0.35
0.29	niacin (MG)	2.7
0.06	pantothenic acid (MG)	0.75
0.04	Vitamin B6 (MG)	0.37
9	folate (UG)	84

0.99 | 0.99 | 7.62 Complete Comparison:
Granola vs. Pumpkin Seeds

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin A, Vitamin E and thiamin than pumpkin seeds.

For 100 grams of pumpkin seeds and hazelnut:

Pumpkin Seeds (1.5 cup)		Hazelnut (3.5 ounces)
55	calcium (MG)	123
18	dietary fiber (G)	9.4
19	protein (G)	15
3.3	iron (MG)	4.4
919	potassium (MG)	755

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	646
0	sugar (G)	4.9
3.7	saturated fat (G)	4.5
0.3	Vitamin C (MG)	3.8
3	Vitamin A (UG)	3
0	Vitamin E (MG)	15
0.03	thiamin (MG)	0.34
0.05	riboflavin (MG)	0.12
0.29	niacin (MG)	2.1
0.06	pantothenic acid (MG)	0.92
0.04	Vitamin B6 (MG)	0.62
9	folate (UG)	88

0.987 | 0.987 | 7.63 Complete Comparison:
Hazelnut vs. Pumpkin Seeds

Wheat Germ

Similarity: > 95%

More nutritionally dense than pumpkin seeds, wheat germ is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and wheat germ:

Pumpkin Seeds (1.5 cup)		Wheat Germ (7/8 cup)
55	calcium (MG)	39
18	dietary fiber (G)	13
19	protein (G)	23
3.3	iron (MG)	6.3
919	potassium (MG)	892

However, pumpkin seeds does contain more calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	360
3.7	saturated fat (G)	1.7
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0.03	thiamin (MG)	1.9
0.05	riboflavin (MG)	0.5
0.29	niacin (MG)	6.8
0.06	pantothenic acid (MG)	2.3
0.04	Vitamin B6 (MG)	1.3
9	folate (UG)	281

0.985 | 0.985 | 11.17 Complete Comparison:
Wheat Germ vs. Pumpkin Seeds

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, oats contains more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and oats:

Pumpkin Seeds (1.5 cup)		Oats (5/8 cup)
55	calcium (MG)	54
18	dietary fiber (G)	11
19	protein (G)	17
3.3	iron (MG)	4.7
919	potassium (MG)	429

However, pumpkin seeds does contain more than oats by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	389
3.7	saturated fat (G)	1.2
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0.03	thiamin (MG)	0.76
0.05	riboflavin (MG)	0.14
0.29	niacin (MG)	0.96
0.06	pantothenic acid (MG)	1.3
0.04	Vitamin B6 (MG)	0.12
9	folate (UG)	56

0.984 | 0.984 | 6.04 Complete Comparison:
Oats vs. Pumpkin Seeds

Almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, almonds contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and almonds:

Pumpkin Seeds (1.5 cup)		Almonds (3/4 cup)
55	calcium (MG)	269
18	dietary fiber (G)	13
19	protein (G)	21
3.3	iron (MG)	3.7
919	potassium (MG)	733

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	579
0	sugar (G)	4.4
3.7	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0	Vitamin E (MG)	26
0.03	thiamin (MG)	0.21
0.05	riboflavin (MG)	1.1
0.29	niacin (MG)	3.6
0.06	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.14
9	folate (UG)	44

0.984 | 0.984 | 8.65 Complete Comparison:
Almonds vs. Pumpkin Seeds

Cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, cornmeal contains more Vitamin E, thiamin, niacin and pantothenic acid than pumpkin seeds.

For 100 grams of pumpkin seeds and cornmeal:

Pumpkin Seeds (1.5 cup)		Cornmeal (7/8 cup)
55	calcium (MG)	6
18	dietary fiber (G)	9.4
19	protein (G)	9.9
3.3	iron (MG)	3
919	potassium (MG)	322

However, pumpkin seeds does contain more calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	384
0	sugar (G)	1.6
3.7	saturated fat (G)	1
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
0.03	thiamin (MG)	0.3
0.05	riboflavin (MG)	0.09
0.29	niacin (MG)	2.5
0.06	pantothenic acid (MG)	0.6
0.04	Vitamin B6 (MG)	0.59
9	folate (UG)	34

0.981 | 0.981 | 4.2 Complete Comparison:
Cornmeal vs. Pumpkin Seeds

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and mung bean:

Pumpkin Seeds (1.5 cup)		Mung Bean (1/2 cup)
55	calcium (MG)	132
18	dietary fiber (G)	16
19	protein (G)	24
3.3	iron (MG)	6.7
919	potassium (MG)	1246

However, pumpkin seeds does contain more than mung bean by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	347
0	sugar (G)	6.6
3.7	saturated fat (G)	0.35
0.3	Vitamin C (MG)	4.8
3	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
0.03	thiamin (MG)	0.62
0.05	riboflavin (MG)	0.23
0.29	niacin (MG)	2.3
0.06	pantothenic acid (MG)	1.9
0.04	Vitamin B6 (MG)	0.38
9	folate (UG)	625

0.981 | 0.981 | 7.63 Complete Comparison:
Mung Bean vs. Pumpkin Seeds

Similarity: > 95%

is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin E, thiamin, riboflavin, niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and :

Pumpkin Seeds (1.5 cup)		(5/8 cup)
55	calcium (MG)	7
18	dietary fiber (G)	7.3
19	protein (G)	9.4
3.3	iron (MG)	2.7
919	potassium (MG)	287

A higher water content, is less nutritionally dense than pumpkin seeds. Pumpkin seeds does contain more calcium than by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	365
0	sugar (G)	0.64
3.7	saturated fat (G)	0.67
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
0.03	thiamin (MG)	0.39
0.05	riboflavin (MG)	0.2
0.29	niacin (MG)	3.6
0.06	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.62
9	folate (UG)	19

0.979 | 0.979 | 0 Complete Comparison:
vs. Pumpkin Seeds

Flaxseeds

Similarity: > 95%

Flaxseeds are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, flaxseeds contains more thiamin, riboflavin, niacin and pantothenic acid than pumpkin seeds.

For 100 grams of pumpkin seeds and flaxseeds:

Pumpkin Seeds (1.5 cup)		Flaxseeds (10 tbsps)
55	calcium (MG)	255
18	dietary fiber (G)	27
19	protein (G)	18
3.3	iron (MG)	5.7
919	potassium (MG)	813

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	534
0	sugar (G)	1.6
3.7	saturated fat (G)	3.7
0.3	Vitamin C (MG)	0.6
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.31
0.03	thiamin (MG)	1.6
0.05	riboflavin (MG)	0.16
0.29	niacin (MG)	3.1
0.06	pantothenic acid (MG)	0.99
0.04	Vitamin B6 (MG)	0.47
9	folate (UG)	87

0.976 | 0.976 | 9.48 Complete Comparison:
Flaxseeds vs. Pumpkin Seeds

Walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and walnut:

Pumpkin Seeds (1.5 cup)		Walnut (7/8 cup)
55	calcium (MG)	98
18	dietary fiber (G)	6.7
19	protein (G)	15
3.3	iron (MG)	2.9
919	potassium (MG)	441

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	654
0	sugar (G)	2.6
3.7	saturated fat (G)	6.1
0.3	Vitamin C (MG)	1.3
3	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
0.03	thiamin (MG)	0.34
0.05	riboflavin (MG)	0.15
0.29	niacin (MG)	1.1
0.06	pantothenic acid (MG)	0.57
0.04	Vitamin B6 (MG)	0.54
9	folate (UG)	98

0.975 | 0.975 | 6.28 Complete Comparison:
Walnut vs. Pumpkin Seeds

Sunflower Seeds

Similarity: > 95%

Sunflower seeds are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, sunflower seeds contains more thiamin, riboflavin, niacin and pantothenic acid than pumpkin seeds.

For 100 grams of pumpkin seeds and sunflower seeds:

Pumpkin Seeds (1.5 cup)		Sunflower Seeds (3/4 cup)
55	calcium (MG)	57
18	dietary fiber (G)	12
19	protein (G)	17
3.3	iron (MG)	6.8
919	potassium (MG)	491

However, pumpkin seeds

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	619
3.7	saturated fat (G)	6
0.3	Vitamin C (MG)	1.4
3	Vitamin A (UG)	0
0.03	thiamin (MG)	0.33
0.05	riboflavin (MG)	0.29
0.29	niacin (MG)	4.2
0.06	pantothenic acid (MG)	7.1
0.04	Vitamin B6 (MG)	0.81
9	folate (UG)	238

0.97 | 0.97 | 8.9 Complete Comparison:
Sunflower Seeds vs. Pumpkin Seeds

Chickpeas

Similarity: > 95%

Chickpeas are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more thiamin, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and chickpeas:

Pumpkin Seeds (1.5 cup)		Chickpeas (5/8 cup)
55	calcium (MG)	49
18	dietary fiber (G)	7.6
19	protein (G)	8.9
3.3	iron (MG)	2.9
919	potassium (MG)	291

However, pumpkin seeds does contain more than chickpeas by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	164
0	sugar (G)	4.8
3.7	saturated fat (G)	0.27
0.3	Vitamin C (MG)	1.3
3	Vitamin A (UG)	1
0	Vitamin E (MG)	0.35
0.03	thiamin (MG)	0.12
0.05	riboflavin (MG)	0.06
0.29	niacin (MG)	0.53
0.06	pantothenic acid (MG)	0.29
0.04	Vitamin B6 (MG)	0.14
9	folate (UG)	172

0.968 | 0.968 | 3.16 Complete Comparison:
Chickpeas vs. Pumpkin Seeds

White Beans

Similarity: > 95%

White beans are high in many of the same nutrients as pumpkin seeds, including dietary fiber, calcium, iron and potassium. Also, white beans contains more Vitamin E and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and white beans:

Pumpkin Seeds (1.5 cup)		White Beans (3/8 cup)
55	calcium (MG)	73
18	dietary fiber (G)	4.8
19	protein (G)	7.3
3.3	iron (MG)	3
919	potassium (MG)	454

A higher water content, white beans is less nutritionally dense than pumpkin seeds. Pumpkin seeds does contain more protein than white beans by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	114
0	sugar (G)	0.29
3.7	saturated fat (G)	0.07
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.79
0.03	thiamin (MG)	0.1
0.05	riboflavin (MG)	0.04
0.29	niacin (MG)	0.11
0.06	pantothenic acid (MG)	0.19
0.04	Vitamin B6 (MG)	0.08
9	folate (UG)	65

0.967 | 0.967 | 2.14 Complete Comparison:
White Beans vs. Pumpkin Seeds

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and pine nut:

Pumpkin Seeds (1.5 cup)		Pine Nut (3/4 cup)
55	calcium (MG)	16
18	dietary fiber (G)	3.7
19	protein (G)	14
3.3	iron (MG)	5.5
919	potassium (MG)	597

However, pumpkin seeds does contain more calcium than pine nut by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	673
0	sugar (G)	3.6
3.7	saturated fat (G)	4.9
0.3	Vitamin C (MG)	0.8
3	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
0.03	thiamin (MG)	0.36
0.05	riboflavin (MG)	0.23
0.29	niacin (MG)	4.4
0.06	pantothenic acid (MG)	0.31
0.04	Vitamin B6 (MG)	0.09
9	folate (UG)	34

0.957 | 0.957 | 8.15 Complete Comparison:
Pine Nut vs. Pumpkin Seeds

Lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, lentils contains more thiamin, pantothenic acid, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and lentils:

Pumpkin Seeds (1.5 cup)		Lentils (1/2 cup)
55	calcium (MG)	19
18	dietary fiber (G)	7.9
19	protein (G)	9
3.3	iron (MG)	3.3
919	potassium (MG)	369

However, pumpkin seeds does contain more calcium than lentils by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	116
0	sugar (G)	1.8
3.7	saturated fat (G)	0.05
0.3	Vitamin C (MG)	1.5
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.11
0.03	thiamin (MG)	0.17
0.05	riboflavin (MG)	0.07
0.29	niacin (MG)	1.1
0.06	pantothenic acid (MG)	0.64
0.04	Vitamin B6 (MG)	0.18
9	folate (UG)	181

0.957 | 0.957 | 2.92 Complete Comparison:
Lentils vs. Pumpkin Seeds

baked goods

Tortilla

Similarity: > 95%

Tortilla is also high in dietary fiber and calcium. Also, tortilla contains more niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and tortilla:

Pumpkin Seeds (1.5 cup)		Tortilla (3.5 ounces)
55	calcium (MG)	81
18	dietary fiber (G)	6.3
19	protein (G)	5.7
3.3	iron (MG)	1.2
919	potassium (MG)	186

However, pumpkin seeds does contain more protein, iron and potassium than tortilla by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	218
0	sugar (G)	0.88
3.7	saturated fat (G)	0.45
0.3	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.28
0.03	thiamin (MG)	0.09
0.05	riboflavin (MG)	0.07
0.29	niacin (MG)	1.5
0.06	pantothenic acid (MG)	0.11
0.04	Vitamin B6 (MG)	0.22
9	folate (UG)	5

0.979 | 0.979 | 2.54 Complete Comparison:
Tortilla vs. Pumpkin Seeds

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, whole wheat bread contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and whole wheat bread:

Pumpkin Seeds (1.5 cup)		Whole Wheat Bread (3.5 ounces)
55	calcium (MG)	103
18	dietary fiber (G)	7.4
19	protein (G)	13
3.3	iron (MG)	2.5
919	potassium (MG)	230

However, pumpkin seeds does contain more than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	265
0	sugar (G)	6.4
3.7	saturated fat (G)	0.87
0.3	Vitamin C (MG)	0.1
3	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
0.03	thiamin (MG)	0.28
0.05	riboflavin (MG)	0.13
0.29	niacin (MG)	4
0.06	pantothenic acid (MG)	0.34
0.04	Vitamin B6 (MG)	0.26
9	folate (UG)	75

0.959 | 0.959 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pumpkin Seeds

plants and vegetables

Dijon Mustard

Similarity: > 95%

More nutritionally dense than pumpkin seeds, dijon mustard is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and dijon mustard:

Pumpkin Seeds (1.5 cup)		Dijon Mustard (50 tsps)
55	calcium (MG)	266
18	dietary fiber (G)	12
19	protein (G)	26
3.3	iron (MG)	9.2
919	potassium (MG)	738

However, pumpkin seeds does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	508
0	sugar (G)	6.8
3.7	saturated fat (G)	2
0.3	Vitamin C (MG)	7.1
3	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
0.03	thiamin (MG)	0.81
0.05	riboflavin (MG)	0.26
0.29	niacin (MG)	4.7
0.06	pantothenic acid (MG)	0.81
0.04	Vitamin B6 (MG)	0.4
9	folate (UG)	162

0.975 | 0.975 | 10.48 Complete Comparison:
Dijon Mustard vs. Pumpkin Seeds

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, thiamin, niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and lima beans:

Pumpkin Seeds (1.5 cup)		Lima Beans (5/8 cup)
55	calcium (MG)	34
18	dietary fiber (G)	4.9
19	protein (G)	6.8
3.3	iron (MG)	3.1
919	potassium (MG)	467

However, pumpkin seeds does contain more protein and calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

446	calories (KCAL)	113
0	sugar (G)	1.5
3.7	saturated fat (G)	0.2
0.3	Vitamin C (MG)	23
3	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
0.03	thiamin (MG)	0.22
0.05	riboflavin (MG)	0.1
0.29	niacin (MG)	1.5
0.06	pantothenic acid (MG)	0.25
0.04	Vitamin B6 (MG)	0.2
9	folate (UG)	34

0.973 | 0.973 | 3.18 Complete Comparison:
Lima Beans vs. Pumpkin Seeds

Other Nutritional Substitutes

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