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.
Detailed nutritional comparison of pumpkin seeds and edamame 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Edamame src

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 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 Edamame .

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

()
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 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.