Pumpkin Seeds vs. Black Pepper
Nutrition comparison of Pumpkin Seeds and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and black pepper:
- Both pumpkin seeds and black pepper are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Black pepper has 62% less saturated fat than pumpkin seed.
- Black pepper has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Black pepper is an excellent source of Vitamin K.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and black pepper are high in calories. Pumpkin seed has 78% more calories than black pepper - pumpkin seed has 446 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to black pepper per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Black Pepper | |
|---|---|---|
| Protein | 16% | 10% |
| Carbohydrates | 46% | 78% |
| Fat | 38% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and black pepper are high in carbohydrates. Black pepper has 19% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both pumpkin seeds and black pepper are high in dietary fiber. Black pepper has 38% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Black pepper and pumpkin seeds contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and black pepper are high in protein. Pumpkin seed has 79% more protein than black pepper - pumpkin seed has 18.6g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Black pepper has 62% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and black pepper contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has 800% more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Black pepper has more Vitamin E than pumpkin seed - black pepper has 1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - black pepper has 163.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Black pepper has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and black pepper contain significant amounts of folate.
| Pumpkin Seeds | Black Pepper | |
|---|---|---|
| Thiamin | 0.034 MG | 0.108 MG |
| Riboflavin | 0.052 MG | 0.18 MG |
| Niacin | 0.286 MG | 1.143 MG |
| Pantothenic acid | 0.056 MG | 1.399 MG |
| Vitamin B6 | 0.037 MG | 0.291 MG |
| Folate | 9 UG | 17 UG |
Minerals
calcium
Both pumpkin seeds and black pepper are high in calcium. Black pepper has 705% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both pumpkin seeds and black pepper are high in iron. Black pepper has 193% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both pumpkin seeds and black pepper are high in potassium. Black pepper has 45% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and black pepper contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.152 G |
| Total | 0.077 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than black pepper per 100 grams.
| Pumpkin Seeds | Black Pepper | |
|---|---|---|
| linoleic acid | 8.759 G | 0.694 G |
| Total | 8.759 G | 0.694 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 Black Pepper (Spices, pepper, black) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Black Pepper 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 % |
|
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 black pepper contain more calories in 100 grams?Both pumpkin seeds and black pepper are high in calories. Pumpkin seed has 80% more calories than black pepper - pumpkin seed has 446 calories in 100g and black pepper has 251 calories.
Does pumpkin seeds or black pepper have more carbohydrates?
By weight, both pumpkin seeds and black pepper are high in carbohydrates. black pepper has 20% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and black pepper has 64g of carbohydrates.
Does pumpkin seeds or black pepper contain more calcium?
Both pumpkin seeds and black pepper are high in calcium. Black pepper has 710% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does pumpkin seeds or black pepper contain more iron?
Both pumpkin seeds and black pepper are high in iron. Black pepper has 190% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does pumpkin seeds or black pepper contain more potassium?
Both pumpkin seeds and black pepper are high in potassium. Black pepper has 50% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and black pepper has 1329mg of potassium.