Pumpkin Seeds vs. Cucumber

Nutrition comparison of Pumpkin Seeds and Cucumber


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin seeds versus cucumber (100g each) below using 2020 USDA and NIH data[1].

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

  • Cucumber has more pantothenic acid.
  • Cucumber has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of pumpkin seeds and cucumber 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 Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Cucumber src

Calories and Carbs

calories

Pumpkin seed is high in calories and cucumber has 97% less calories than pumpkin seed - cucumber has 15 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to cucumber for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Cucumber
Protein 16% 16%
Carbohydrates 46% 80%
Fat 38% 5%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and cucumber has 93% less carbohydrates than pumpkin seed - cucumber has 3.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has 35 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than cucumber - cucumber has 1.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Pumpkin seed is an excellent source of protein and it has 27 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Cucumber has signficantly less saturated fat than pumpkin seed - cucumber has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Cucumber has 833% more Vitamin C than pumpkin seed - cucumber has 2.8mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Cucumber and pumpkin seeds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin E

Cucumber and pumpkin seeds contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Cucumber has more Vitamin K than pumpkin seed - cucumber has 16.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Pumpkin Seeds Cucumber
Thiamin 0.034 MG 0.027 MG
Riboflavin 0.052 MG 0.033 MG
Niacin 0.286 MG 0.098 MG
Pantothenic acid 0.056 MG 0.259 MG
Vitamin B6 0.037 MG 0.04 MG
Folate 9 UG 7 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 244% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 10 times more iron than cucumber - cucumber has 0.28mg 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 525% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cucumber per 100 grams.

Pumpkin Seeds Cucumber
alpha linoleic acid 0.077 G 0.005 G
Total 0.077 G 0.005 G

omega 6s

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

Pumpkin Seeds Cucumber
linoleic acid 8.759 G 0.028 G
Total 8.759 G 0.028 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 Cucumber .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cucumber (Cucumber, with peel, raw) .

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FAQ

Does cucumber or pumpkin seeds contain more calories in 100 grams?
Pumpkin seed is high in calories and cucumber has 100% less calories than pumpkin seed - cucumber has 15 calories in 100g and pumpkin seed has 446 calories.

Does cucumber or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cucumber has 90% fewer carbohydrates than pumpkin seed - cucumber has 3.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does cucumber or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 10 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does cucumber or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 530% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.