Pumpkin Seeds vs. Kale
Nutrition comparison of Pumpkin Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and kale:
- Both kale and pumpkin seeds are high in calcium, dietary fiber and potassium.
- Kale has 19.6 times less saturated fat than pumpkin seed.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and kale has 92% less calories than pumpkin seed - kale has 35 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 46% | 41% |
| Fat | 38% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and kale has 92% less carbohydrates than pumpkin seed - kale has 4.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both kale and pumpkin seeds are high in dietary fiber. Pumpkin seed has 349% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Kale and pumpkin seeds contain similar amounts of sugar - kale has 0.99g 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 535% more protein than kale - kale has 2.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Kale has 19.6 times less saturated fat than pumpkin seed - kale has 0.18g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 310 times more Vitamin C than pumpkin seed - kale has 93.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than pumpkin seed - kale has 241ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than pumpkin seed - kale has 0.66mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - kale has 389.6ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Kale | |
|---|---|---|
| Thiamin | 0.034 MG | 0.113 MG |
| Riboflavin | 0.052 MG | 0.347 MG |
| Niacin | 0.286 MG | 1.18 MG |
| Pantothenic acid | 0.056 MG | 0.37 MG |
| Vitamin B6 | 0.037 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
Minerals
calcium
Both kale and pumpkin seeds are high in calcium. Kale has 362% more calcium than pumpkin seed - kale has 254mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 107% more iron than kale - kale has 1.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both kale and pumpkin seeds are high in potassium. Pumpkin seed has 164% more potassium than kale - kale has 348mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.378 G |
| Total | 0.077 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than kale per 100 grams.
| Pumpkin Seeds | Kale | |
|---|---|---|
| linoleic acid | 8.759 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 8.759 G | 0.294 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 Kale (Kale, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Kale 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 % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kale or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and kale has 90% less calories than pumpkin seed - kale has 35 calories in 100g and pumpkin seed has 446 calories.
Does kale or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and kale has 90% fewer carbohydrates than pumpkin seed - kale has 4.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does kale or pumpkin seeds contain more calcium?
Both kale and pumpkin seeds are high in calcium. Kale has 360% more calcium than pumpkin seed - kale has 254mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does kale or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 110% more iron than kale - kale has 1.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does kale or pumpkin seeds contain more potassium?
Both kale and pumpkin seeds are high in potassium. Pumpkin seed has 160% more potassium than kale - kale has 348mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.