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.
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.
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) .
Tangerine 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 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.