Milk vs. Raw Pumpkin Seeds
Nutrition comparison of Milk 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
milk
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and raw pumpkin seeds:
- Both milk and raw pumpkin seeds are high in calcium.
- Raw pumpkin seed has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12.
- Raw pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 91% less calories than raw pumpkin seed - milk has 50 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Milk has a macronutrient ratio of 27:38:35 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 27% | 20% |
| Carbohydrates | 38% | 7% |
| Fat | 35% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Milk and raw pumpkin seeds contain similar amounts of carbs - milk has 4.8g 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 milk - raw pumpkin seed has 6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and raw pumpkin seeds contain similar amounts of sugar - milk has 5.1g 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 816% more protein than milk - milk has 3.3g 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 milk has 85% less saturated fat than raw pumpkin seed - milk has 1.3g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both milk and raw pumpkin seeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
cholesterol
Both milk and raw pumpkin seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Milk and raw pumpkin seeds contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than raw pumpkin seed - milk has 55ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than raw pumpkin seed - milk has 49iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 71 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Milk and raw pumpkin seeds contain similar amounts of Vitamin K - milk has 0.2ug 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, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and raw pumpkin seeds contain significant amounts of riboflavin.
| Milk | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.273 MG |
| Riboflavin | 0.185 MG | 0.153 MG |
| Niacin | 0.092 MG | 4.987 MG |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.143 MG |
| Folate | 5 UG | 58 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and raw pumpkin seeds are high in calcium. Milk has 161% more calcium than raw pumpkin seed - milk has 120mg 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 440 times more iron than milk - milk has 0.02mg 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 478% more potassium than milk - milk has 140mg 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, both milk and raw pumpkin seeds contain small amounts of beta-carotene.
| Milk | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 4 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.12 G |
| Total | 0.008 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than milk per 100 grams.
| Milk | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 0.062 G | 20.71 G |
| Total | 0.062 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Milk 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 milk or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and milk has 90% less calories than raw pumpkin seed - milk has 50 calories in 100g and raw pumpkin seed has 559 calories.
Does milk or raw pumpkin seeds have more carbohydrates?
By weight, milk and raw pumpkin seeds contain similar amounts of carbs - milk has 4.8g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does milk or raw pumpkin seeds contain more calcium?
Both milk and raw pumpkin seeds are high in calcium. Milk has 160% more calcium than raw pumpkin seed - milk has 120mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does milk or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 440 times more iron than milk - milk has 0.02mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does milk or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 480% more potassium than milk - milk has 140mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.