Yogurt vs. Pumpkin Seeds
Nutrition comparison of Yogurt and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and pumpkin seeds:
- Both pumpkin seeds and yogurt are high in calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 86% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin seeds per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Pumpkin Seeds | |
|---|---|---|
| Protein | 22% | 16% |
| Carbohydrates | 30% | 46% |
| Fat | 48% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and yogurt has 91% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - pumpkin seed has 18.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Pumpkin seed has less sugar than yogurt - yogurt has 4.7g 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 435% more protein than yogurt - pumpkin seed has 18.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 43% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and yogurt contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 800% more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and pumpkin seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Yogurt and pumpkin seeds contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Yogurt and pumpkin seeds contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Yogurt | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.034 MG |
| Riboflavin | 0.142 MG | 0.052 MG |
| Niacin | 0.075 MG | 0.286 MG |
| Pantothenic acid | 0.389 MG | 0.056 MG |
| Vitamin B6 | 0.032 MG | 0.037 MG |
| Folate | 7 UG | 9 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both pumpkin seeds and yogurt are high in calcium. Yogurt has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 65 times more iron than yogurt - pumpkin seed has 3.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 493% more potassium than yogurt - pumpkin seed has 919mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.077 G |
| Total | 0.027 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.065 G | 8.759 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Yogurt g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds or yogurt contain more calories in 100 grams?Pumpkin seed is high in calories and yogurt has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and yogurt has 61 calories.
Does pumpkin seeds or yogurt have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and yogurt has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does pumpkin seeds or yogurt contain more calcium?
Both pumpkin seeds and yogurt are high in calcium. Yogurt has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does pumpkin seeds or yogurt contain more iron?
Pumpkin seed is an abundant source of iron and it has 65 times more iron than yogurt - pumpkin seed has 3.3mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does pumpkin seeds or yogurt contain more potassium?
Pumpkin seed is a rich source of potassium and it has 490% more potassium than yogurt - pumpkin seed has 919mg of potassium in 100 grams and yogurt has 155mg of potassium.