Apple vs. Pumpkin Seeds

Nutrition comparison of Apple and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and pumpkin seeds:

  • Both pumpkin seeds and apple are high in dietary fiber.
  • Apple has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed has more riboflavin.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of apple and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and apple has 88% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Apple has a macronutrient ratio of 2:95:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Pumpkin Seeds
Protein 2% 16%
Carbohydrates 95% 46%
Fat 3% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and apple has 74% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both pumpkin seeds and apple are high in dietary fiber. Pumpkin seed has 667% more dietary fiber than apple - pumpkin seed has 18.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than apple - apple has 10.4g 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 70 times more protein than apple - pumpkin seed has 18.6g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has 14 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Pumpkin seeds and apple contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Apple and pumpkin seeds contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Apple and pumpkin seeds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Pumpkin seed has more riboflavin. Both apple and pumpkin seeds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Pumpkin Seeds
Thiamin 0.017 MG 0.034 MG
Riboflavin 0.026 MG 0.052 MG
Niacin 0.091 MG 0.286 MG
Pantothenic acid 0.061 MG 0.056 MG
Vitamin B6 0.041 MG 0.037 MG
Folate 3 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 817% more calcium than apple - pumpkin seed has 55mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 26 times more iron than apple - pumpkin seed has 3.3mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 759% more potassium than apple - pumpkin seed has 919mg of potassium per 100 grams and apple has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Pumpkin Seeds
alpha linoleic acid 0.009 G 0.077 G
Total 0.009 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than apple per 100 grams.

Apple Pumpkin Seeds
linoleic acid 0.043 G 8.759 G
Total 0.043 G 8.759 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Pumpkin Seeds .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

Apple g

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FAQ

Does pumpkin seeds or apple contain more calories in 100 grams?
Pumpkin seed is high in calories and apple has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and apple has 52 calories.

Does pumpkin seeds or apple have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and apple has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and apple has 13.8g of carbohydrates.

Does pumpkin seeds or apple contain more iron?
Pumpkin seed is an abundant source of iron and it has 26 times more iron than apple - pumpkin seed has 3.3mg of iron in 100 grams and apple has 0.12mg of iron.

Does pumpkin seeds or apple contain more potassium?
Pumpkin seed is a rich source of potassium and it has 760% more potassium than apple - pumpkin seed has 919mg of potassium in 100 grams and apple has 107mg of potassium.