Raw Pumpkin Seeds vs. Chicken Breast
Nutrition comparison of Raw Pumpkin Seeds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and chicken breast:
- Both chicken breast and raw pumpkin seeds are high in calories, potassium and protein.
- Raw pumpkin seed has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and raw pumpkin seeds are high in calories. Raw pumpkin seed has 239% more calories than chicken breast - chicken breast has 165 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| Protein | 20% | 79% |
| Carbohydrates | 7% | ~ |
| Fat | 73% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than raw pumpkin seed - raw pumpkin seed has 10.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - raw pumpkin seed has 6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and raw pumpkin seeds are high in protein. Chicken breast is very similar to raw pumpkin seed for protein - chicken breast has 31g 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 chicken breast has 88% less saturated fat than raw pumpkin seed - chicken breast has 1g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
cholesterol
Raw pumpkin seed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than chicken breast - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and raw pumpkin seeds contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than raw pumpkin seed - chicken breast has 5iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 707% more Vitamin E than chicken breast - chicken breast has 0.27mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Chicken breast and raw pumpkin seeds contain similar amounts of Vitamin K - chicken breast has 0.3ug 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 folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raw pumpkin seeds and chicken breast contain significant amounts of riboflavin.
| Raw Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| Thiamin | 0.273 MG | 0.07 MG |
| Riboflavin | 0.153 MG | 0.114 MG |
| Niacin | 4.987 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | 0.143 MG | 0.6 MG |
| Folate | 58 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 207% more calcium than chicken breast - chicken breast has 15mg 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 748% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both chicken breast and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 216% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw pumpkin seed per 100 grams.
| Raw Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.12 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than chicken breast per 100 grams.
| Raw Pumpkin Seeds | Chicken Breast | |
|---|---|---|
| linoleic acid | 20.71 G | 0.59 G |
| other omega 6 | 0.131 G | 0.06 G |
| Total | 20.841 G | 0.65 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or raw pumpkin seeds contain more calories in 100 grams?Both chicken breast and raw pumpkin seeds are high in calories. Raw pumpkin seed has 240% more calories than chicken breast - chicken breast has 165 calories in 100g and raw pumpkin seed has 559 calories.
Is chicken breast or raw pumpkin seeds better for protein?
Both chicken breast and raw pumpkin seeds are high in protein. Chicken breast is very similar to raw pumpkin seed for protein - chicken breast has 31g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does chicken breast or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 750% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does chicken breast or raw pumpkin seeds contain more potassium?
Both chicken breast and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 220% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.