Quinoa vs. Raw Pumpkin Seeds
Nutrition comparison of Cooked Quinoa 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
cooked
quinoa
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and raw pumpkin seeds:
- Both quinoa and raw pumpkin seeds are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than raw pumpkin seed.
- Raw pumpkin seed has more thiamin and niacin.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) 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 quinoa and raw pumpkin seeds are high in calories. Raw pumpkin seed has 366% more calories than quinoa - quinoa has 120 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 15% | 20% |
| Carbohydrates | 71% | 7% |
| Fat | 15% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 50% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both quinoa and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 114% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Quinoa and raw pumpkin seeds contain similar amounts of sugar - quinoa has 0.87g 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 587% more protein than quinoa - quinoa has 4.4g 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 quinoa has 97% less saturated fat than raw pumpkin seed - quinoa has 0.23g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than quinoa - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and quinoa contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 246% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than quinoa - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Raw pumpkin seed has more thiamin and niacin. Both quinoa and raw pumpkin seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Quinoa | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.107 MG | 0.273 MG |
| Riboflavin | 0.11 MG | 0.153 MG |
| Niacin | 0.412 MG | 4.987 MG |
| Vitamin B6 | 0.123 MG | 0.143 MG |
| Folate | 42 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 171% more calcium than quinoa - quinoa has 17mg 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 492% more iron than quinoa - quinoa has 1.5mg 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 370% more potassium than quinoa - quinoa has 172mg 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 quinoa and raw pumpkin seeds contain significant amounts of lutein + zeaxanthin.
| Quinoa | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 3 UG | 9 UG |
| lutein + zeaxanthin | 53 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than raw pumpkin seed per 100 grams. Both quinoa and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.12 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than quinoa per 100 grams.
| Quinoa | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.974 G | 20.71 G |
| other omega 6 | 0.003 G | 0.131 G |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cooked Quinoa 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 quinoa or raw pumpkin seeds contain more calories in 100 grams?Both quinoa and raw pumpkin seeds are high in calories. Raw pumpkin seed has 370% more calories than quinoa - quinoa has 120 calories in 100g and raw pumpkin seed has 559 calories.
Does quinoa or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 50% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does quinoa or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 490% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does quinoa or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 370% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.