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.
Detailed nutritional comparison of raw pumpkin seeds and chicken breast 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: 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.


Image of Raw Pumpkin Seeds src
Image of Chicken Breast src

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 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 Raw Pumpkin Seeds or Chicken Breast .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.