Mushroom vs. Pumpkin Seeds
Nutrition comparison of Mushroom and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and pumpkin seeds:
- Both pumpkin seeds and mushroom are high in potassium.
- Mushroom has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Mushroom 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 and protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and mushroom has 95% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in fat and similar to pumpkin seeds for carbs. Mushroom has a macronutrient ratio of 44:47:9 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Pumpkin Seeds | |
|---|---|---|
| Protein | 44% | 16% |
| Carbohydrates | 47% | 46% |
| Fat | 9% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and mushroom has 94% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 17 times more dietary fiber than mushroom - pumpkin seed has 18.4g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Pumpkin seed has less sugar than mushroom - mushroom has 2g 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 500% more protein than mushroom - pumpkin seed has 18.6g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and mushroom contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Pumpkin seeds and mushroom contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than pumpkin seed - mushroom has 7iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Mushroom and pumpkin seeds contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both mushroom and pumpkin seeds contain significant amounts of folate.
| Mushroom | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.034 MG |
| Riboflavin | 0.402 MG | 0.052 MG |
| Niacin | 3.607 MG | 0.286 MG |
| Pantothenic acid | 1.497 MG | 0.056 MG |
| Vitamin B6 | 0.104 MG | 0.037 MG |
| Folate | 17 UG | 9 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 17 times more calcium than mushroom - pumpkin seed has 55mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 562% more iron than mushroom - pumpkin seed has 3.3mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both pumpkin seeds and mushroom are high in potassium. Pumpkin seed has 189% more potassium than mushroom - pumpkin seed has 919mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than mushroom per 100 grams.
| Mushroom | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.16 G | 8.759 G |
| Total | 0.16 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: Mushroom (Mushrooms, white, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Mushroom g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pumpkin seeds or mushroom contain more calories in 100 grams?Pumpkin seed is high in calories and mushroom has 100% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and mushroom has 22 calories.
Is pumpkin seeds or mushroom better for protein?
Pumpkin seed is a fantastic source of protein and it has 500% more protein than mushroom - pumpkin seed has 18.6g of protein per 100 grams and mushroom has 3.1g of protein.
Does pumpkin seeds or mushroom have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and mushroom has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does pumpkin seeds or mushroom contain more iron?
Pumpkin seed is an abundant source of iron and it has 560% more iron than mushroom - pumpkin seed has 3.3mg of iron in 100 grams and mushroom has 0.5mg of iron.
Does pumpkin seeds or mushroom contain more potassium?
Both pumpkin seeds and mushroom are high in potassium. Pumpkin seed has 190% more potassium than mushroom - pumpkin seed has 919mg of potassium in 100 grams and mushroom has 318mg of potassium.