Raw Pumpkin Seeds vs. Tomato
Nutrition comparison of Raw Pumpkin Seeds and Tomato
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
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and tomato:
- Both tomato and raw pumpkin seeds are high in potassium.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, tomato contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber, iron and protein.
- Tomato has 64% less carbohydrates than raw pumpkin seed.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and tomato has 97% less calories than raw pumpkin seed - tomato has 18 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is much lighter in carbs, much heavier in fat and similar to tomato for protein. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Tomato | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 7% | 75% |
| Fat | 73% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 64% less carbohydrates than raw pumpkin seed - tomato has 3.9g 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 400% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Tomato and raw pumpkin seeds contain similar amounts of sugar - tomato has 2.6g 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 33 times more protein than tomato - tomato has 0.88g 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 tomato has 100% less saturated fat than raw pumpkin seed - tomato has 0.03g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 621% more Vitamin C than raw pumpkin seed - tomato has 13.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Tomato has 41 times more Vitamin A than raw pumpkin seed - tomato has 42ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 304% more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Tomato and raw pumpkin seeds contain similar amounts of Vitamin K - tomato has 7.9ug 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, riboflavin, niacin and folate, however, tomato contains more pantothenic acid. Both raw pumpkin seeds and tomato contain significant amounts of Vitamin B6.
| Raw Pumpkin Seeds | Tomato | |
|---|---|---|
| Thiamin | 0.273 MG | 0.037 MG |
| Riboflavin | 0.153 MG | 0.019 MG |
| Niacin | 4.987 MG | 0.594 MG |
| Pantothenic acid | ~ | 0.089 MG |
| Vitamin B6 | 0.143 MG | 0.08 MG |
| Folate | 58 UG | 15 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 360% more calcium than tomato - tomato has 10mg 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 31 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both tomato and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 241% more potassium than tomato - tomato has 237mg 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 raw pumpkin seeds and tomato contain significant amounts of lutein + zeaxanthin.
| Raw Pumpkin Seeds | Tomato | |
|---|---|---|
| beta-carotene | 9 UG | 449 UG |
| alpha-carotene | 1 UG | 101 UG |
| lutein + zeaxanthin | 74 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Raw Pumpkin Seeds | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.003 G |
| Total | 0.12 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than tomato per 100 grams.
| Raw Pumpkin Seeds | Tomato | |
|---|---|---|
| linoleic acid | 20.71 G | 0.08 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Tomato 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 % |
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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 tomato or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and tomato has 100% less calories than raw pumpkin seed - tomato has 18 calories in 100g and raw pumpkin seed has 559 calories.
Does tomato or raw pumpkin seeds have more carbohydrates?
By weight, tomato has 60% fewer carbohydrates than raw pumpkin seed - tomato has 3.9g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does tomato or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 31 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does tomato or raw pumpkin seeds contain more potassium?
Both tomato and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 240% more potassium than tomato - tomato has 237mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.