White Bread vs. Pumpkin Seeds

Nutrition comparison of White Bread and Pumpkin Seeds


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

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

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

  • Both white bread and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
  • Pumpkin seed is an excellent source of potassium.
  • White bread has 4.8 times less saturated fat than pumpkin seed.
  • White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both white bread and pumpkin seeds are high in calories. Pumpkin seed has 87% more calories than white bread - white bread has 238 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. White bread has a macronutrient ratio of 18:74:8 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Pumpkin Seeds
Protein 18% 16%
Carbohydrates 74% 46%
Fat 8% 38%
Alcohol ~ ~

carbohydrates

Both white bread and pumpkin seeds are high in carbohydrates. Pumpkin seed has 22% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both white bread and pumpkin seeds are high in dietary fiber. Pumpkin seed has 100% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both white bread and pumpkin seeds are high in protein. Pumpkin seed has 74% more protein than white bread - white bread has 10.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

White bread has 4.8 times less saturated fat than pumpkin seed - white bread has 0.63g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

trans fat

Both white bread and pumpkin seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

White bread has more Vitamin E than pumpkin seed - white bread has 0.38mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

White bread has more Vitamin K than pumpkin seed - white bread has 7.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

White Bread Pumpkin Seeds
Thiamin 0.51 MG 0.034 MG
Riboflavin 0.255 MG 0.052 MG
Niacin 4.455 MG 0.286 MG
Pantothenic acid 0.455 MG 0.056 MG
Vitamin B6 0.08 MG 0.037 MG
Folate 127 UG 9 UG

Minerals

calcium

Both white bread and pumpkin seeds are high in calcium. White bread has 11 times more calcium than pumpkin seed - white bread has 684mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both white bread and pumpkin seeds are high in iron. White bread has 48% more iron than pumpkin seed - white bread has 4.9mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Pumpkin seed is an excellent source of potassium and it has 624% more potassium than white bread - white bread has 127mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).

White Bread Pumpkin Seeds
alpha linoleic acid 0.083 G 0.077 G
EPA 0.003 G ~
Total 0.086 G 0.077 G

omega 6s

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

White Bread Pumpkin Seeds
other omega 6 0.002 G ~
linoleic acid 0.879 G 8.759 G
Total 0.881 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: White Bread (Bread, white wheat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does white bread or pumpkin seeds contain more calories in 100 grams?
Both white bread and pumpkin seeds are high in calories. Pumpkin seed has 90% more calories than white bread - white bread has 238 calories in 100g and pumpkin seed has 446 calories.

Does white bread or pumpkin seeds have more carbohydrates?
By weight, both white bread and pumpkin seeds are high in carbohydrates. pumpkin seed has 20% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does white bread or pumpkin seeds contain more calcium?
Both white bread and pumpkin seeds are high in calcium. White bread has 11 times more calcium than pumpkin seed - white bread has 684mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does white bread or pumpkin seeds contain more iron?
Both white bread and pumpkin seeds are high in iron. White bread has 50% more iron than pumpkin seed - white bread has 4.9mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does white bread or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 620% more potassium than white bread - white bread has 127mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.

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