Dates vs. Pumpkin Seeds

Nutrition comparison of Dates and Pumpkin Seeds


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

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

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

  • Both dates and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Date has more niacin, pantothenic acid and Vitamin B6.
  • Date has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed is an excellent source of iron and protein.
Detailed nutritional comparison of dates and pumpkin seeds 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: Dates (Dates, medjool) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both dates and pumpkin seeds are high in calories. Pumpkin seed has 61% more calories than date - date has 277 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Dates has a macronutrient ratio of 2:97:1 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Pumpkin Seeds
Protein 2% 16%
Carbohydrates 97% 46%
Fat 1% 38%
Alcohol ~ ~

carbohydrates

Both dates and pumpkin seeds are high in carbohydrates. Date has 39% more carbohydrates than pumpkin seed - date has 75g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both dates and pumpkin seeds are high in dietary fiber. Pumpkin seed has 175% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Date is high in sugar and pumpkin seed has less sugar than date - date has 66.5g 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 925% more protein than date - date has 1.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Date has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Dates and pumpkin seeds contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin K

Dates and pumpkin seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Dates Pumpkin Seeds
Thiamin 0.05 MG 0.034 MG
Riboflavin 0.06 MG 0.052 MG
Niacin 1.61 MG 0.286 MG
Pantothenic acid 0.805 MG 0.056 MG
Vitamin B6 0.249 MG 0.037 MG
Folate 15 UG 9 UG

Minerals

calcium

Both dates and pumpkin seeds are high in calcium. Date has 16% more calcium than pumpkin seed - date has 64mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 268% more iron than date - date has 0.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both dates and pumpkin seeds are high in potassium. Pumpkin seed has 32% more potassium than date - date has 696mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.




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 Dates or Pumpkin Seeds .

Note: The specific food items compared are: Dates (Dates, medjool) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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G Water G
G Starch G
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FAQ

Does dates or pumpkin seeds contain more calories in 100 grams?
Both dates and pumpkin seeds are high in calories. Pumpkin seed has 60% more calories than date - date has 277 calories in 100g and pumpkin seed has 446 calories.

Does dates or pumpkin seeds have more carbohydrates?
By weight, both dates and pumpkin seeds are high in carbohydrates. date has 40% more carbohydrates than pumpkin seed - date has 75g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does dates or pumpkin seeds contain more calcium?
Both dates and pumpkin seeds are high in calcium. Date has 20% more calcium than pumpkin seed - date has 64mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does dates or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 270% more iron than date - date has 0.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does dates or pumpkin seeds contain more potassium?
Both dates and pumpkin seeds are high in potassium. Pumpkin seed has 30% more potassium than date - date has 696mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.