Egg White vs. Raw Pumpkin Seeds
Nutrition comparison of Egg White 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
egg white
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and raw pumpkin seeds:
- Both egg white and raw pumpkin seeds are high in protein.
- Egg white has 13.6 times less carbohydrates than raw pumpkin seed.
- Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and egg white has 91% less calories than raw pumpkin seed - egg white has 52 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to raw pumpkin seeds for carbs. Egg white has a macronutrient ratio of 91:6:4 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 91% | 20% |
| Carbohydrates | 6% | 7% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 13.6 times less carbohydrates than raw pumpkin seed - egg white has 0.73g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than egg white - raw pumpkin seed has 6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and raw pumpkin seeds contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both egg white and raw pumpkin seeds are high in protein. Raw pumpkin seed has 177% more protein than egg white - egg white has 10.9g 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 egg white has less saturated fat than raw pumpkin seed - raw pumpkin seed has 8.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than egg white - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and egg white contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than egg white - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than egg white - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.004 MG | 0.273 MG |
| Riboflavin | 0.439 MG | 0.153 MG |
| Niacin | 0.105 MG | 4.987 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | 0.143 MG |
| Folate | 4 UG | 58 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 557% more calcium than egg white - egg white has 7mg 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 109 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 396% more potassium than egg white - egg white has 163mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
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 Egg White or Raw Pumpkin Seeds .
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Egg White 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 egg white or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and egg white has 90% less calories than raw pumpkin seed - egg white has 52 calories in 100g and raw pumpkin seed has 559 calories.
Is egg white or raw pumpkin seeds better for protein?
Both egg white and raw pumpkin seeds are high in protein. Raw pumpkin seed has 180% more protein than egg white - egg white has 10.9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does egg white or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 109 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does egg white or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 400% more potassium than egg white - egg white has 163mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.