Pumpkin Seeds vs. Red Bell Pepper
Nutrition comparison of Pumpkin Seeds and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and red bell pepper:
- Both red bell pepper and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
- Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper has signficantly less saturated fat than pumpkin seed.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and red bell pepper has 94% less calories than pumpkin seed - red bell pepper has 26 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 red bell pepper for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Red Bell Pepper | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 46% | 79% |
| Fat | 38% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and red bell pepper has 89% less carbohydrates than pumpkin seed - red bell pepper has 6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both red bell pepper and pumpkin seeds are high in dietary fiber. Pumpkin seed has 776% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than red bell pepper - red bell pepper has 4.2g 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 17 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Red bell pepper has signficantly less saturated fat than pumpkin seed - red bell pepper has 0.06g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 424 times more Vitamin C than pumpkin seed - red bell pepper has 127.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 51 times more Vitamin A than pumpkin seed - red bell pepper has 157ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Red bell pepper has more Vitamin E than pumpkin seed - red bell pepper has 1.6mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Red bell pepper and pumpkin seeds contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and red bell pepper contain significant amounts of thiamin and riboflavin.
| Pumpkin Seeds | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.034 MG | 0.054 MG |
| Riboflavin | 0.052 MG | 0.085 MG |
| Niacin | 0.286 MG | 0.979 MG |
| Pantothenic acid | 0.056 MG | 0.317 MG |
| Vitamin B6 | 0.037 MG | 0.291 MG |
| Folate | 9 UG | 46 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 686% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 670% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both red bell pepper and pumpkin seeds are high in potassium. Pumpkin seed has 336% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.056 G |
| Total | 0.077 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than red bell pepper per 100 grams.
| Pumpkin Seeds | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 8.759 G | 0.1 G |
| Total | 8.759 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 red bell pepper or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and red bell pepper has 90% less calories than pumpkin seed - red bell pepper has 26 calories in 100g and pumpkin seed has 446 calories.
Does red bell pepper or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than pumpkin seed - red bell pepper has 6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does red bell pepper or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 670% more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does red bell pepper or pumpkin seeds contain more potassium?
Both red bell pepper and pumpkin seeds are high in potassium. Pumpkin seed has 340% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.