Cranberry vs. Pumpkin Seeds

Nutrition comparison of Cranberry and Pumpkin Seeds


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

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

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

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


Image of Cranberry src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and cranberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Pumpkin Seeds
Protein 4% 16%
Carbohydrates 94% 46%
Fat 2% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and cranberry has 78% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both pumpkin seeds and cranberry are high in dietary fiber. Pumpkin seed has 411% more dietary fiber than cranberry - pumpkin seed has 18.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Pumpkin seed has less sugar than cranberry - cranberry has 4.3g 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 39 times more protein than cranberry - pumpkin seed has 18.6g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Cranberry has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Cranberry is a great source of Vitamin C and it has 45 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

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

Vitamin E

Cranberry has more Vitamin E than pumpkin seed - cranberry has 1.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Cranberry and pumpkin seeds contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Pumpkin seed has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid. Both cranberry and pumpkin seeds contain significant amounts of niacin and Vitamin B6.

Cranberry Pumpkin Seeds
Thiamin 0.012 MG 0.034 MG
Riboflavin 0.02 MG 0.052 MG
Niacin 0.101 MG 0.286 MG
Pantothenic acid 0.295 MG 0.056 MG
Vitamin B6 0.057 MG 0.037 MG
Folate 1 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 588% more calcium than cranberry - pumpkin seed has 55mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 13 times more iron than cranberry - pumpkin seed has 3.3mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 10 times more potassium than cranberry - pumpkin seed has 919mg of potassium per 100 grams and cranberry has 80mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cranberry per 100 grams.

Cranberry Pumpkin Seeds
alpha linoleic acid 0.022 G 0.077 G
Total 0.022 G 0.077 G

omega 6s

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

Cranberry Pumpkin Seeds
linoleic acid 0.033 G 8.759 G
Total 0.033 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 Cranberry or Pumpkin Seeds .

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

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FAQ

Does pumpkin seeds or cranberry contain more calories in 100 grams?
Pumpkin seed is high in calories and cranberry has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and cranberry has 46 calories.

Does pumpkin seeds or cranberry have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cranberry has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cranberry has 12g of carbohydrates.

Does pumpkin seeds or cranberry contain more iron?
Pumpkin seed is an abundant source of iron and it has 13 times more iron than cranberry - pumpkin seed has 3.3mg of iron in 100 grams and cranberry has 0.23mg of iron.

Does pumpkin seeds or cranberry contain more potassium?
Pumpkin seed is a rich source of potassium and it has 10 times more potassium than cranberry - pumpkin seed has 919mg of potassium in 100 grams and cranberry has 80mg of potassium.