Raw Pumpkin Seeds vs. Coriander Seeds
Nutrition comparison of Raw Pumpkin Seeds and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and coriander seeds:
- Both coriander seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Coriander seed is an excellent source of Vitamin C.
- Raw pumpkin seed has more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coriander seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 88% more calories than coriander seed - coriander seed has 298 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to coriander seeds per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for coriander seeds, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 7% | 53% |
| Fat | 73% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and raw pumpkin seed has 81% less carbohydrates than coriander seed - coriander seed has 55g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both coriander seeds and raw pumpkin seeds are high in dietary fiber. Coriander seed has 598% more dietary fiber than raw pumpkin seed - coriander seed has 41.9g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Coriander seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and coriander seed does not contain significant amounts.
Protein
protein
Both coriander seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 144% more protein than coriander seed - coriander seed has 12.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and coriander seed has 89% less saturated fat than raw pumpkin seed - coriander seed has 0.99g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has 10 times more Vitamin C than raw pumpkin seed - coriander seed has 21mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and coriander seeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than coriander seed - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than coriander seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more niacin, Vitamin B6 and folate. Both raw pumpkin seeds and coriander seeds contain significant amounts of thiamin and riboflavin.
| Raw Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.273 MG | 0.239 MG |
| Riboflavin | 0.153 MG | 0.29 MG |
| Niacin | 4.987 MG | 2.13 MG |
| Vitamin B6 | 0.143 MG | ~ |
| Folate | 58 UG | ~ |
Minerals
calcium
Both coriander seeds and raw pumpkin seeds are high in calcium. Coriander seed has 14 times more calcium than raw pumpkin seed - coriander seed has 709mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both coriander seeds and raw pumpkin seeds are high in iron. Coriander seed has 85% more iron than raw pumpkin seed - coriander seed has 16.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both coriander seeds and raw pumpkin seeds are high in potassium. Coriander seed has 57% more potassium than raw pumpkin seed - coriander seed has 1267mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than coriander seed per 100 grams.
| Raw Pumpkin Seeds | Coriander Seeds | |
|---|---|---|
| linoleic acid | 20.71 G | 1.75 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 1.75 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Coriander Seeds (Spices, coriander seed) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Coriander Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coriander seeds or raw pumpkin seeds contain more calories in 100 grams?Both coriander seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 90% more calories than coriander seed - coriander seed has 298 calories in 100g and raw pumpkin seed has 559 calories.
Does coriander seeds or raw pumpkin seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than coriander seed - coriander seed has 55g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does coriander seeds or raw pumpkin seeds contain more calcium?
Both coriander seeds and raw pumpkin seeds are high in calcium. Coriander seed has 14 times more calcium than raw pumpkin seed - coriander seed has 709mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does coriander seeds or raw pumpkin seeds contain more iron?
Both coriander seeds and raw pumpkin seeds are high in iron. Coriander seed has 90% more iron than raw pumpkin seed - coriander seed has 16.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does coriander seeds or raw pumpkin seeds contain more potassium?
Both coriander seeds and raw pumpkin seeds are high in potassium. Coriander seed has 60% more potassium than raw pumpkin seed - coriander seed has 1267mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.