Pumpkin Seeds vs. Bacon
Nutrition comparison of Pumpkin Seeds and Cooked Bacon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cooked
bacon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and bacon:
- Both bacon and pumpkin seeds are high in calories.
- Pumpkin seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bacon and pumpkin seeds are high in calories. Bacon has 101% more calories than pumpkin seed - bacon has 898 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to bacon per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for bacon, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Bacon | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 46% | ~ |
| Fat | 38% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and bacon has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and bacon does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than bacon - pumpkin seed has 18.4g of dietary fiber per 100 grams and bacon does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 264 times more protein than bacon - bacon has 0.07g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Bacon is high in saturated fat and pumpkin seed has 89% less saturated fat than bacon - bacon has 32g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and bacon contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and bacon does not contain significant amounts.
Vitamin A
Bacon and pumpkin seeds contain similar amounts of Vitamin A - bacon has 11ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
| Pumpkin Seeds | Bacon | |
|---|---|---|
| Thiamin | 0.034 MG | 0.004 MG |
| Riboflavin | 0.052 MG | 0.015 MG |
| Niacin | 0.286 MG | 0.725 MG |
| Pantothenic acid | 0.056 MG | 0.007 MG |
| Vitamin B6 | 0.037 MG | 0.005 MG |
| Folate | 9 UG | ~ |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 54 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 24 times more iron than bacon - bacon has 0.13mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 60 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bacon has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Bacon | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.476 G |
| Total | 0.077 G | 0.476 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin seeds and bacon contain significant amounts of linoleic acid.
| Pumpkin Seeds | Bacon | |
|---|---|---|
| linoleic acid | 8.759 G | 9.426 G |
| other omega 6 | ~ | 0.442 G |
| Total | 8.759 G | 9.868 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 Bacon (Pork, bacon, rendered fat, cooked) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Bacon 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 bacon or pumpkin seeds contain more calories in 100 grams?Both bacon and pumpkin seeds are high in calories. Bacon has 100% more calories than pumpkin seed - bacon has 898 calories in 100g and pumpkin seed has 446 calories.
Does pumpkin seeds or bacon have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and bacon has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and bacon has no carbs..
Does bacon or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 24 times more iron than bacon - bacon has 0.13mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does bacon or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 60 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.