Apricot vs. Pumpkin Seeds

Nutrition comparison of Apricot and Pumpkin Seeds


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

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

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

  • Both pumpkin seeds and apricot are high in potassium.
  • Apricot has more pantothenic acid.
  • Apricot has signficantly less saturated fat than pumpkin seed.
  • Apricot has signficantly more Vitamin A than pumpkin seed.
  • Apricot has signficantly more Vitamin C than pumpkin seed.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of apricot 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: Apricot (Apricots, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and apricot has 89% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Apricot has a macronutrient ratio of 11:83:7 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Pumpkin Seeds
Protein 11% 16%
Carbohydrates 83% 46%
Fat 7% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and apricot has 79% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has 820% more dietary fiber than apricot - pumpkin seed has 18.4g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Pumpkin seed has less sugar than apricot - apricot has 9.2g 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 12 times more protein than apricot - pumpkin seed has 18.6g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Apricot has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Apricot has more Vitamin E than pumpkin seed - apricot has 0.89mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Apricot and pumpkin seeds contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Apricot Pumpkin Seeds
Thiamin 0.03 MG 0.034 MG
Riboflavin 0.04 MG 0.052 MG
Niacin 0.6 MG 0.286 MG
Pantothenic acid 0.24 MG 0.056 MG
Vitamin B6 0.054 MG 0.037 MG
Folate 9 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 323% more calcium than apricot - pumpkin seed has 55mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 749% more iron than apricot - pumpkin seed has 3.3mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both pumpkin seeds and apricot are high in potassium. Pumpkin seed has 255% more potassium than apricot - pumpkin seed has 919mg of potassium per 100 grams and apricot has 259mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Apricot Pumpkin Seeds
linoleic acid 0.077 G 8.759 G
Total 0.077 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: Apricot (Apricots, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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G Water G
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FAQ

Does pumpkin seeds or apricot contain more calories in 100 grams?
Pumpkin seed is high in calories and apricot has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and apricot has 48 calories.

Does pumpkin seeds or apricot have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and apricot has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and apricot has 11.1g of carbohydrates.

Does pumpkin seeds or apricot contain more iron?
Pumpkin seed is an abundant source of iron and it has 750% more iron than apricot - pumpkin seed has 3.3mg of iron in 100 grams and apricot has 0.39mg of iron.

Does pumpkin seeds or apricot contain more potassium?
Both pumpkin seeds and apricot are high in potassium. Pumpkin seed has 260% more potassium than apricot - pumpkin seed has 919mg of potassium in 100 grams and apricot has 259mg of potassium.

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