Pumpkin Seeds vs. Chicken

Nutrition comparison of Pumpkin Seeds and Cooked Chicken


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 chicken (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin seeds and chicken:

  • Both pumpkin seeds and chicken are high in calories, potassium and protein.
  • Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • For omega-3 fatty acids, chicken has more dha and dpa than pumpkin seed.
  • Pumpkin seed has signficantly less cholesterol than chicken.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of pumpkin seeds and chicken 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Chicken src

Calories and Carbs

calories

Both pumpkin seeds and chicken are high in calories. Pumpkin seed has 136% more calories than chicken - pumpkin seed has 446 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, pumpkin seeds is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Chicken
Protein 16% 49%
Carbohydrates 46% ~
Fat 38% 51%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and chicken has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken - pumpkin seed has 18.4g of dietary fiber per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both pumpkin seeds and chicken are high in protein. Chicken has 25% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Pumpkin seeds and chicken contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and pumpkin seeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.

cholesterol

Pumpkin seed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

Pumpkin seeds and chicken contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Pumpkin seeds and chicken contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken has more Vitamin E than pumpkin seed - chicken has 0.39mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Chicken and pumpkin seeds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pumpkin seeds and chicken contain significant amounts of folate.

Pumpkin Seeds Chicken
Thiamin 0.034 MG 0.121 MG
Riboflavin 0.052 MG 0.302 MG
Niacin 0.286 MG 7.107 MG
Pantothenic acid 0.056 MG 1.327 MG
Vitamin B6 0.037 MG 0.538 MG
Folate 9 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 588% more calcium than chicken - pumpkin seed has 55mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 256% more iron than chicken - pumpkin seed has 3.3mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both pumpkin seeds and chicken are high in potassium. Pumpkin seed has 36% more potassium than chicken - pumpkin seed has 919mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken has more DHA and DPA than pumpkin seed per 100 grams. Both pumpkin seeds and chicken contain significant amounts of alpha linoleic acid (ALA).

Pumpkin Seeds Chicken
alpha linoleic acid 0.077 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.077 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chicken per 100 grams.

Pumpkin Seeds Chicken
linoleic acid 8.759 G 1.818 G
other omega 6 ~ 0.02 G
Total 8.759 G 1.838 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 Chicken .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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FAQ

Does pumpkin seeds or chicken contain more calories in 100 grams?
Both pumpkin seeds and chicken are high in calories. Pumpkin seed has 140% more calories than chicken - pumpkin seed has 446 calories in 100g and chicken has 189 calories.

Is pumpkin seeds or chicken better for protein?
Both pumpkin seeds and chicken are high in protein. Chicken has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and chicken has 23.3g of protein.

Does pumpkin seeds or chicken have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chicken has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and chicken has no carbs..

Does pumpkin seeds or chicken contain more iron?
Pumpkin seed is an abundant source of iron and it has 260% more iron than chicken - pumpkin seed has 3.3mg of iron in 100 grams and chicken has 0.93mg of iron.

Does pumpkin seeds or chicken contain more potassium?
Both pumpkin seeds and chicken are high in potassium. Pumpkin seed has 40% more potassium than chicken - pumpkin seed has 919mg of potassium in 100 grams and chicken has 677mg of potassium.