Blueberry vs. Pumpkin Seeds

Nutrition comparison of Blueberry and Pumpkin Seeds


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

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

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

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


Image of Blueberry src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and blueberry has 87% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and blueberry has 57 calories.

Blueberry Pumpkin Seeds
Protein 4% 16%
Carbohydrates 91% 46%
Fat 4% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and blueberry has 73% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

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

sugar

Pumpkin seed has less sugar than blueberry - blueberry has 10g 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 24 times more protein than blueberry - pumpkin seed has 18.6g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Blueberry has more Vitamin E than pumpkin seed - blueberry has 0.57mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Blueberry has more Vitamin K than pumpkin seed - blueberry has 19.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Both blueberry and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Blueberry Pumpkin Seeds
Thiamin 0.037 MG 0.034 MG
Riboflavin 0.041 MG 0.052 MG
Niacin 0.418 MG 0.286 MG
Pantothenic acid 0.124 MG 0.056 MG
Vitamin B6 0.052 MG 0.037 MG
Folate 6 UG 9 UG

Minerals

calcium

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

iron

Pumpkin seed is an excellent source of iron and it has 10 times more iron than blueberry - pumpkin seed has 3.3mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 10 times more potassium than blueberry - pumpkin seed has 919mg of potassium per 100 grams and blueberry has 77mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both blueberry and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).

Blueberry Pumpkin Seeds
alpha linoleic acid 0.058 G 0.077 G
Total 0.058 G 0.077 G

omega 6s

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

Blueberry Pumpkin Seeds
linoleic acid 0.088 G 8.759 G
Total 0.088 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 Blueberry or Pumpkin Seeds .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or blueberry contain more calories in 100 grams?
Pumpkin seed is high in calories and blueberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and blueberry has 57 calories.

Does pumpkin seeds or blueberry have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and blueberry has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does pumpkin seeds or blueberry contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than blueberry - pumpkin seed has 3.3mg of iron in 100 grams and blueberry has 0.28mg of iron.

Does pumpkin seeds or blueberry contain more potassium?
Pumpkin seed is a rich source of potassium and it has 10 times more potassium than blueberry - pumpkin seed has 919mg of potassium in 100 grams and blueberry has 77mg of potassium.