Tortilla vs. Pumpkin Seeds

Nutrition comparison of Tortilla and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tortilla versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tortilla and pumpkin seeds:

  • Both pumpkin seeds and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
  • Pumpkin seed is an excellent source of iron, potassium and protein.
  • Tortilla has 7.1 times less saturated fat than pumpkin seed.
  • Tortilla has more thiamin, niacin and Vitamin B6.
Detailed nutritional comparison of tortilla and pumpkin seeds 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Tortilla src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both pumpkin seeds and tortilla are high in calories. Pumpkin seed has 105% more calories than tortilla - pumpkin seed has 446 calories per 100 grams and tortilla has 218 calories.

For macronutrient ratios, tortilla is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tortilla Pumpkin Seeds
Protein 10% 16%
Carbohydrates 79% 46%
Fat 11% 38%
Alcohol ~ ~

carbohydrates

Both pumpkin seeds and tortilla are high in carbohydrates. Pumpkin seed has 20% more carbohydrates than tortilla - pumpkin seed has 53.8g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.

dietary fiber

Both pumpkin seeds and tortilla are high in dietary fiber. Pumpkin seed has 192% more dietary fiber than tortilla - pumpkin seed has 18.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.

sugar

Tortilla and pumpkin seeds contain similar amounts of sugar - tortilla has 0.88g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Pumpkin seed is an excellent source of protein and it has 225% more protein than tortilla - pumpkin seed has 18.6g of protein per 100 grams and tortilla has 5.7g of protein.

Fat

saturated fat

Tortilla has 7.1 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and tortilla contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.

Vitamin A

Pumpkin seeds and tortilla contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.

Vitamin E

Tortilla and pumpkin seeds contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Tortilla has more thiamin, niacin and Vitamin B6. Both tortilla and pumpkin seeds contain significant amounts of riboflavin, pantothenic acid and folate.

Tortilla Pumpkin Seeds
Thiamin 0.094 MG 0.034 MG
Riboflavin 0.065 MG 0.052 MG
Niacin 1.498 MG 0.286 MG
Pantothenic acid 0.109 MG 0.056 MG
Vitamin B6 0.219 MG 0.037 MG
Folate 5 UG 9 UG

Minerals

calcium

Both pumpkin seeds and tortilla are high in calcium. Tortilla has 47% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and tortilla has 81mg of calcium.

iron

Pumpkin seed is an excellent source of iron and it has 169% more iron than tortilla - pumpkin seed has 3.3mg of iron per 100 grams and tortilla has 1.2mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 394% more potassium than tortilla - pumpkin seed has 919mg of potassium per 100 grams and tortilla has 186mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than tortilla per 100 grams.

Tortilla Pumpkin Seeds
alpha linoleic acid 0.034 G 0.077 G
Total 0.034 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than tortilla per 100 grams.

Tortilla Pumpkin Seeds
linoleic acid 1.385 G 8.759 G
Total 1.385 G 8.759 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or tortilla contain more calories in 100 grams?
Both pumpkin seeds and tortilla are high in calories. Pumpkin seed has 110% more calories than tortilla - pumpkin seed has 446 calories in 100g and tortilla has 218 calories.

Does pumpkin seeds or tortilla have more carbohydrates?
By weight, both pumpkin seeds and tortilla are high in carbohydrates. pumpkin seed has 20% more carbohydrates than tortilla - pumpkin seed has 53.8g of carbs for 100g and tortilla has 44.6g of carbohydrates.

Does pumpkin seeds or tortilla contain more calcium?
Both pumpkin seeds and tortilla are high in calcium. Tortilla has 50% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and tortilla has 81mg of calcium.

Does pumpkin seeds or tortilla contain more iron?
Pumpkin seed is an abundant source of iron and it has 170% more iron than tortilla - pumpkin seed has 3.3mg of iron in 100 grams and tortilla has 1.2mg of iron.

Does pumpkin seeds or tortilla contain more potassium?
Pumpkin seed is a rich source of potassium and it has 390% more potassium than tortilla - pumpkin seed has 919mg of potassium in 100 grams and tortilla has 186mg of potassium.