Pumpkin Seeds vs. Russet Potato

Nutrition comparison of Pumpkin Seeds and Russet Potato


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

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

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

  • Both russet potato and pumpkin seeds are high in potassium.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber, iron and protein.
  • Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Russet potato has signficantly less saturated fat than pumpkin seed.
Detailed nutritional comparison of pumpkin seeds and russet potato 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Russet Potato src

Calories and Carbs

calories

Pumpkin seed is high in calories and russet potato has 82% less calories than pumpkin seed - russet potato has 79 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Russet Potato
Protein 16% 10%
Carbohydrates 46% 89%
Fat 38% 1%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and russet potato has 66% less carbohydrates than pumpkin seed - russet potato has 18.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has 13 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Russet potato and pumpkin seeds contain similar amounts of sugar - russet potato has 0.62g 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 767% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Russet potato has signficantly less saturated fat than pumpkin seed - russet potato has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Russet potato has 18 times more Vitamin C than pumpkin seed - russet potato has 5.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Pumpkin seeds and russet potato contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and pumpkin seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Russet potato and pumpkin seeds contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Pumpkin Seeds Russet Potato
Thiamin 0.034 MG 0.082 MG
Riboflavin 0.052 MG 0.033 MG
Niacin 0.286 MG 1.035 MG
Pantothenic acid 0.056 MG 0.301 MG
Vitamin B6 0.037 MG 0.345 MG
Folate 9 UG 14 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 323% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 285% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both russet potato and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Pumpkin Seeds Russet Potato
alpha linoleic acid 0.077 G 0.01 G
Total 0.077 G 0.01 G

omega 6s

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

Pumpkin Seeds Russet Potato
linoleic acid 8.759 G 0.032 G
Total 8.759 G 0.032 G



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 Pumpkin Seeds or Russet Potato .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Pumpkin Seeds g

()
Daily Values (%)

Russet Potato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does russet potato or pumpkin seeds contain more calories in 100 grams?
Pumpkin seed is high in calories and russet potato has 80% less calories than pumpkin seed - russet potato has 79 calories in 100g and pumpkin seed has 446 calories.

Does russet potato or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and russet potato has 70% fewer carbohydrates than pumpkin seed - russet potato has 18.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does russet potato or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 290% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does russet potato or pumpkin seeds contain more potassium?
Both russet potato and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.