Pumpkin Seeds vs. Celery

Nutrition comparison of Pumpkin Seeds and Celery


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

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

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

  • Both celery and pumpkin seeds are high in potassium.
  • Celery has more pantothenic acid and folate.
  • Celery has signficantly less saturated fat 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 pumpkin seeds and celery 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Celery src

Calories and Carbs

calories

Pumpkin seed is high in calories and celery has 97% less calories than pumpkin seed - celery has 14 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to celery for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Celery
Protein 16% 17%
Carbohydrates 46% 72%
Fat 38% 11%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and celery has 94% less carbohydrates than pumpkin seed - celery has 3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than celery - celery has 1.3g 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 25 times more protein than celery - celery has 0.69g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Celery has signficantly less saturated fat than pumpkin seed - celery has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Celery has 933% more Vitamin C than pumpkin seed - celery has 3.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Celery and pumpkin seeds contain similar amounts of Vitamin A - celery has 22ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin E

Celery and pumpkin seeds contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Celery has more Vitamin K than pumpkin seed - celery has 29.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Pumpkin Seeds Celery
Thiamin 0.034 MG 0.021 MG
Riboflavin 0.052 MG 0.057 MG
Niacin 0.286 MG 0.32 MG
Pantothenic acid 0.056 MG 0.246 MG
Vitamin B6 0.037 MG 0.074 MG
Folate 9 UG 36 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 38% more calcium than celery - celery has 40mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 15 times more iron than celery - celery has 0.2mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both celery and pumpkin seeds are high in potassium. Pumpkin seed has 253% more potassium than celery - celery has 260mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Pumpkin Seeds Celery
linoleic acid 8.759 G 0.079 G
Total 8.759 G 0.079 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 Pumpkin Seeds or Celery .

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

Pumpkin Seeds g

()
Daily Values (%)

Celery g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does celery or pumpkin seeds contain more calories in 100 grams?
Pumpkin seed is high in calories and celery has 100% less calories than pumpkin seed - celery has 14 calories in 100g and pumpkin seed has 446 calories.

Does celery or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and celery has 90% fewer carbohydrates than pumpkin seed - celery has 3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does celery or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 15 times more iron than celery - celery has 0.2mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does celery or pumpkin seeds contain more potassium?
Both celery and pumpkin seeds are high in potassium. Pumpkin seed has 250% more potassium than celery - celery has 260mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.