Tangerine vs. Pumpkin Seeds

Nutrition comparison of Tangerine and Pumpkin Seeds


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

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

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

  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
  • Tangerine has more pantothenic acid.
  • Tangerine has signficantly less saturated fat than pumpkin seed.
  • Tangerine is an excellent source of Vitamin C.
Detailed nutritional comparison of tangerine 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: Tangerine (Tangerines, (mandarin oranges), raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Tangerine src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Pumpkin seed is high in calories and tangerine has 88% less calories than pumpkin seed - tangerine has 53 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, tangerine is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Tangerine has a macronutrient ratio of 5:90:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tangerine Pumpkin Seeds
Protein 5% 16%
Carbohydrates 90% 46%
Fat 5% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and tangerine has 75% less carbohydrates than pumpkin seed - tangerine has 13.3g 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 922% more dietary fiber than tangerine - tangerine has 1.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than tangerine - tangerine has 10.6g 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 21 times more protein than tangerine - tangerine has 0.81g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Tangerine has signficantly less saturated fat than pumpkin seed - tangerine has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Tangerine is an excellent source of Vitamin C and it has 88 times more Vitamin C than pumpkin seed - tangerine has 26.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Tangerine has 10 times more Vitamin A than pumpkin seed - tangerine has 34ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin E

Tangerine and pumpkin seeds contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Tangerine Pumpkin Seeds
Thiamin 0.058 MG 0.034 MG
Riboflavin 0.036 MG 0.052 MG
Niacin 0.376 MG 0.286 MG
Pantothenic acid 0.216 MG 0.056 MG
Vitamin B6 0.078 MG 0.037 MG
Folate 16 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 49% more calcium than tangerine - tangerine has 37mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 21 times more iron than tangerine - tangerine has 0.15mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 454% more potassium than tangerine - tangerine has 166mg 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 tangerine per 100 grams.

Tangerine Pumpkin Seeds
alpha linoleic acid 0.018 G 0.077 G
Total 0.018 G 0.077 G

omega 6s

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

Tangerine Pumpkin Seeds
linoleic acid 0.048 G 8.759 G
Total 0.048 G 8.759 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 Tangerine or Pumpkin Seeds .

Note: The specific food items compared are: Tangerine (Tangerines, (mandarin oranges), raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does tangerine or pumpkin seeds contain more calories in 100 grams?
Pumpkin seed is high in calories and tangerine has 90% less calories than pumpkin seed - tangerine has 53 calories in 100g and pumpkin seed has 446 calories.

Does tangerine or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and tangerine has 80% fewer carbohydrates than pumpkin seed - tangerine has 13.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does tangerine or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 21 times more iron than tangerine - tangerine has 0.15mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does tangerine or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 450% more potassium than tangerine - tangerine has 166mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.