Quinoa vs. Pumpkin Seeds

Nutrition comparison of Cooked Quinoa and Pumpkin Seeds


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

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

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

  • Both quinoa and pumpkin seeds are high in calories and dietary fiber.
  • For omega-3 fatty acids, quinoa has more dha than pumpkin seed.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of iron, potassium and protein.
  • Quinoa has 14.8 times less saturated fat than pumpkin seed.
  • Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both quinoa and pumpkin seeds are high in calories. Pumpkin seed has 272% more calories than quinoa - quinoa has 120 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Quinoa has a macronutrient ratio of 15:71:15 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Pumpkin Seeds
Protein 15% 16%
Carbohydrates 71% 46%
Fat 15% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and quinoa has 60% less carbohydrates than pumpkin seed - quinoa has 21.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both quinoa and pumpkin seeds are high in dietary fiber. Pumpkin seed has 557% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Quinoa and pumpkin seeds contain similar amounts of sugar - quinoa has 0.87g 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 322% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Quinoa has 14.8 times less saturated fat than pumpkin seed - quinoa has 0.23g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and quinoa contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

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

Vitamin E

Quinoa has more Vitamin E than pumpkin seed - quinoa has 0.63mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid. Both quinoa and pumpkin seeds contain significant amounts of riboflavin and niacin.

Quinoa Pumpkin Seeds
Thiamin 0.107 MG 0.034 MG
Riboflavin 0.11 MG 0.052 MG
Niacin 0.412 MG 0.286 MG
Pantothenic acid ~ 0.056 MG
Vitamin B6 0.123 MG 0.037 MG
Folate 42 UG 9 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 224% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 122% more iron than quinoa - quinoa has 1.5mg 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 434% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than pumpkin seed per 100 grams. Both quinoa and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).

Quinoa Pumpkin Seeds
alpha linoleic acid 0.085 G 0.077 G
DHA 0.015 G ~
Total 0.1 G 0.077 G

omega 6s

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

Quinoa Pumpkin Seeds
linoleic acid 0.974 G 8.759 G
other omega 6 0.003 G ~
Total 0.977 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: Quinoa (Quinoa, cooked) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does quinoa or pumpkin seeds contain more calories in 100 grams?
Both quinoa and pumpkin seeds are high in calories. Pumpkin seed has 270% more calories than quinoa - quinoa has 120 calories in 100g and pumpkin seed has 446 calories.

Does quinoa or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and quinoa has 60% fewer carbohydrates than pumpkin seed - quinoa has 21.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does quinoa or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 120% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does quinoa or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 430% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.