Pine Nut vs. Pumpkin Seeds
Nutrition comparison of Pine Nut and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and pumpkin seeds:
- Both pumpkin seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and pine nut are high in calories. Pine nut has 51% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 7% | 46% |
| Fat | 85% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pine nut has 76% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and pine nut are high in dietary fiber. Pumpkin seed has 397% more dietary fiber than pine nut - pumpkin seed has 18.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pumpkin seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and pine nut are high in protein. Pumpkin seed has 36% more protein than pine nut - pumpkin seed has 18.6g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pumpkin seed has 25% less saturated fat than pine nut - pumpkin seed has 3.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and pine nut contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and pine nut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than pumpkin seed - pine nut has 9.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than pumpkin seed - pine nut has 53.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.364 MG | 0.034 MG |
| Riboflavin | 0.227 MG | 0.052 MG |
| Niacin | 4.387 MG | 0.286 MG |
| Pantothenic acid | 0.313 MG | 0.056 MG |
| Vitamin B6 | 0.094 MG | 0.037 MG |
| Folate | 34 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 244% more calcium than pine nut - pumpkin seed has 55mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both pumpkin seeds and pine nut are high in iron. Pine nut has 67% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pumpkin seeds and pine nut are high in potassium. Pumpkin seed has 54% more potassium than pine nut - pumpkin seed has 919mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pine Nut | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.077 G |
| Total | 0.164 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pumpkin seed per 100 grams.
| Pine Nut | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 8.759 G |
| Total | 33.202 G | 8.759 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: Pine Nut (Nuts, pine nuts, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pine Nut g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pumpkin seeds or pine nut contain more calories in 100 grams?Both pumpkin seeds and pine nut are high in calories. Pine nut has 50% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and pine nut has 673 calories.
Does pumpkin seeds or pine nut have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pine nut has 80% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does pumpkin seeds or pine nut contain more iron?
Both pumpkin seeds and pine nut are high in iron. Pine nut has 70% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pumpkin seeds or pine nut contain more potassium?
Both pumpkin seeds and pine nut are high in potassium. Pumpkin seed has 50% more potassium than pine nut - pumpkin seed has 919mg of potassium in 100 grams and pine nut has 597mg of potassium.