Avocado vs. Raw Pumpkin Seeds
Nutrition comparison of Avocado and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and raw pumpkin seeds:
- Both avocado and raw pumpkin seeds are high in calories, dietary fiber and potassium.
- Raw pumpkin seed has more thiamin and niacin, however, avocado contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and raw pumpkin seeds are high in calories. Raw pumpkin seed has 235% more calories than avocado - avocado has 167 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to raw pumpkin seeds per calorie. Avocado has a macronutrient ratio of 4:19:77 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and raw pumpkin seeds contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both avocado and raw pumpkin seeds are high in dietary fiber. Avocado has 13% more dietary fiber than raw pumpkin seed - avocado has 6.8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Avocado and raw pumpkin seeds contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 14 times more protein than avocado - avocado has 2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and avocado has 75% less saturated fat than raw pumpkin seed - avocado has 2.1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Avocado has 363% more Vitamin C than raw pumpkin seed - avocado has 8.8mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Avocado and raw pumpkin seeds contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Avocado and raw pumpkin seeds contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Avocado and raw pumpkin seeds contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin and niacin, however, avocado contains more pantothenic acid. Both avocado and raw pumpkin seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Avocado | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.075 MG | 0.273 MG |
| Riboflavin | 0.143 MG | 0.153 MG |
| Niacin | 1.912 MG | 4.987 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.143 MG |
| Folate | 89 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 254% more calcium than avocado - avocado has 13mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 13 times more iron than avocado - avocado has 0.61mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both avocado and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 60% more potassium than avocado - avocado has 507mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 63 UG | 9 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.12 G |
| Total | 0.125 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than avocado per 100 grams.
| Avocado | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.674 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 1.674 G | 20.841 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: Avocado (Avocados, raw, California) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Avocado g
()
|
Daily Values (%) |
Raw 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 avocado or raw pumpkin seeds contain more calories in 100 grams?Both avocado and raw pumpkin seeds are high in calories. Raw pumpkin seed has 240% more calories than avocado - avocado has 167 calories in 100g and raw pumpkin seed has 559 calories.
Does avocado or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 13 times more iron than avocado - avocado has 0.61mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does avocado or raw pumpkin seeds contain more potassium?
Both avocado and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 60% more potassium than avocado - avocado has 507mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.