Figs vs. Pumpkin Seeds

Nutrition comparison of Figs and Pumpkin Seeds


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

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

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

  • Both pumpkin seeds and figs are high in dietary fiber and potassium.
  • Fig has more pantothenic acid and Vitamin B6.
  • Fig has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed has signficantly less sugar than fig.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of iron and protein.
Detailed nutritional comparison of figs 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: Figs (Figs, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and fig has 83% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Figs has a macronutrient ratio of 4:93:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Pumpkin Seeds
Protein 4% 16%
Carbohydrates 93% 46%
Fat 3% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and fig has 64% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

dietary fiber

Both pumpkin seeds and figs are high in dietary fiber. Pumpkin seed has 534% more dietary fiber than fig - pumpkin seed has 18.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Pumpkin seed has signficantly less sugar than fig - fig has 16.3g 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 23 times more protein than fig - pumpkin seed has 18.6g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Fig has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and figs contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Pumpkin seeds and figs contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Figs and pumpkin seeds contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Figs and pumpkin seeds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Figs Pumpkin Seeds
Thiamin 0.06 MG 0.034 MG
Riboflavin 0.05 MG 0.052 MG
Niacin 0.4 MG 0.286 MG
Pantothenic acid 0.3 MG 0.056 MG
Vitamin B6 0.113 MG 0.037 MG
Folate 6 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 57% more calcium than fig - pumpkin seed has 55mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 795% more iron than fig - pumpkin seed has 3.3mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both pumpkin seeds and figs are high in potassium. Pumpkin seed has 296% more potassium than fig - pumpkin seed has 919mg of potassium per 100 grams and fig has 232mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Figs Pumpkin Seeds
linoleic acid 0.144 G 8.759 G
Total 0.144 G 8.759 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: Figs (Figs, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or figs contain more calories in 100 grams?
Pumpkin seed is high in calories and fig has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and fig has 74 calories.

Does pumpkin seeds or figs have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and fig has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and fig has 19.2g of carbohydrates.

Does pumpkin seeds or figs contain more iron?
Pumpkin seed is an abundant source of iron and it has 800% more iron than fig - pumpkin seed has 3.3mg of iron in 100 grams and fig has 0.37mg of iron.

Does pumpkin seeds or figs contain more potassium?
Both pumpkin seeds and figs are high in potassium. Pumpkin seed has 300% more potassium than fig - pumpkin seed has 919mg of potassium in 100 grams and fig has 232mg of potassium.

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