Boiled Egg vs. Pumpkin Seeds

Nutrition comparison of Cooked Boiled Egg and Pumpkin Seeds


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

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

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

  • Both pumpkin seeds and boiled egg are high in calcium, calories and protein.
  • Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of boiled egg 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both pumpkin seeds and boiled egg are high in calories. Pumpkin seed has 188% more calories than boiled egg - pumpkin seed has 446 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Pumpkin Seeds
Protein 34% 16%
Carbohydrates 3% 46%
Fat 64% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and boiled egg has 98% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - pumpkin seed has 18.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Pumpkin seed has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both pumpkin seeds and boiled egg are high in protein. Pumpkin seed has 47% more protein than boiled egg - pumpkin seed has 18.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Pumpkin seeds and boiled egg contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and pumpkin seed has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

Pumpkin seeds and boiled egg contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.

Vitamin A

Boiled egg is a great source of Vitamin A and it has 48 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than pumpkin seed - boiled egg has 87iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin E

Boiled egg has more Vitamin E than pumpkin seed - boiled egg has 1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Boiled egg and pumpkin seeds contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin seed contains more niacin. Both boiled egg and pumpkin seeds contain significant amounts of thiamin.

Boiled Egg Pumpkin Seeds
Thiamin 0.066 MG 0.034 MG
Riboflavin 0.513 MG 0.052 MG
Niacin 0.064 MG 0.286 MG
Pantothenic acid 1.398 MG 0.056 MG
Vitamin B6 0.121 MG 0.037 MG
Folate 44 UG 9 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Both pumpkin seeds and boiled egg are high in calcium. Pumpkin seed has a little more calcium (10%) than boiled egg by weight - pumpkin seed has 55mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 178% more iron than boiled egg - pumpkin seed has 3.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 629% more potassium than boiled egg - pumpkin seed has 919mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than pumpkin seed per 100 grams.

Boiled Egg Pumpkin Seeds
alpha linoleic acid 0.035 G 0.077 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.077 G

omega 6s

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

Boiled Egg Pumpkin Seeds
linoleic acid 1.188 G 8.759 G
other omega 6 0.149 G ~
Total 1.337 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 Boiled Egg or Pumpkin Seeds .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or boiled egg contain more calories in 100 grams?
Both pumpkin seeds and boiled egg are high in calories. Pumpkin seed has 190% more calories than boiled egg - pumpkin seed has 446 calories in 100g and boiled egg has 155 calories.

Is pumpkin seeds or boiled egg better for protein?
Both pumpkin seeds and boiled egg are high in protein. Pumpkin seed has 50% more protein than boiled egg - pumpkin seed has 18.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Does pumpkin seeds or boiled egg have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and boiled egg has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates.

Does pumpkin seeds or boiled egg contain more calcium?
Both pumpkin seeds and boiled egg are high in calcium. Pumpkin seed has a little more calcium ( 10%) than boiled egg by weight - pumpkin seed has 55mg of calcium in 100 grams and boiled egg has 50mg of calcium.

Does pumpkin seeds or boiled egg contain more iron?
Pumpkin seed is an abundant source of iron and it has 180% more iron than boiled egg - pumpkin seed has 3.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.

Does pumpkin seeds or boiled egg contain more potassium?
Pumpkin seed is a rich source of potassium and it has 630% more potassium than boiled egg - pumpkin seed has 919mg of potassium in 100 grams and boiled egg has 126mg of potassium.