Pumpkin Seeds vs. Edamame
Nutrition comparison of Pumpkin Seeds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and edamame:
- Both edamame and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 4.9 times less saturated fat than pumpkin seed.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pumpkin seeds are high in calories. Pumpkin seed has 269% more calories than edamame - edamame has 121 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, heavier in carbs and similar to edamame for fat. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Edamame | |
|---|---|---|
| Protein | 16% | 37% |
| Carbohydrates | 46% | 27% |
| Fat | 38% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and edamame has 83% less carbohydrates than pumpkin seed - edamame has 8.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both edamame and pumpkin seeds are high in dietary fiber. Pumpkin seed has 254% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both edamame and pumpkin seeds are high in protein. Pumpkin seed has 56% more protein than edamame - edamame has 11.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Edamame has 4.9 times less saturated fat than pumpkin seed - edamame has 0.62g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
trans fat
Both edamame and pumpkin seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 19 times more Vitamin C than pumpkin seed - edamame has 6.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Edamame and pumpkin seeds contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than pumpkin seed - edamame has 0.68mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than pumpkin seed - edamame has 26.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Edamame | |
|---|---|---|
| Thiamin | 0.034 MG | 0.2 MG |
| Riboflavin | 0.052 MG | 0.155 MG |
| Niacin | 0.286 MG | 0.915 MG |
| Pantothenic acid | 0.056 MG | 0.395 MG |
| Vitamin B6 | 0.037 MG | 0.1 MG |
| Folate | 9 UG | 311 UG |
Minerals
calcium
Both edamame and pumpkin seeds are high in calcium. Edamame has 15% more calcium than pumpkin seed - edamame has 63mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both edamame and pumpkin seeds are high in iron. Pumpkin seed has 46% more iron than edamame - edamame has 2.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both edamame and pumpkin seeds are high in potassium. Pumpkin seed has 111% more potassium than edamame - edamame has 436mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.077 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than edamame per 100 grams.
| Pumpkin Seeds | Edamame | |
|---|---|---|
| linoleic acid | 8.759 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 8.759 G | 1.794 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Edamame (Edamame, frozen, prepared) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Edamame 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 % |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or pumpkin seeds contain more calories in 100 grams?Both edamame and pumpkin seeds are high in calories. Pumpkin seed has 270% more calories than edamame - edamame has 121 calories in 100g and pumpkin seed has 446 calories.
Is edamame or pumpkin seeds better for protein?
Both edamame and pumpkin seeds are high in protein. Pumpkin seed has 60% more protein than edamame - edamame has 11.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does edamame or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and edamame has 80% fewer carbohydrates than pumpkin seed - edamame has 8.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does edamame or pumpkin seeds contain more calcium?
Both edamame and pumpkin seeds are high in calcium. Edamame has 20% more calcium than pumpkin seed - edamame has 63mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does edamame or pumpkin seeds contain more iron?
Both edamame and pumpkin seeds are high in iron. Pumpkin seed has 50% more iron than edamame - edamame has 2.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does edamame or pumpkin seeds contain more potassium?
Both edamame and pumpkin seeds are high in potassium. Pumpkin seed has 110% more potassium than edamame - edamame has 436mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.