Food with Nutrition Similar to Pumpkin Seeds


image of pumpkin seeds

Similar to Pumpkin Seeds

A common and nutrient dense seed, pumpkin seeds are an excellent source of dietary fiber, protein, iron and potassium. It is also a good source of calcium. One cup of pumpkin seeds contains about 285 calories.

Many foods are similar nutritionally to pumpkin seeds, including pecan, granola, hazelnut and wheat germ.

We compared the key nutrients in pumpkin seeds (calcium, dietary fiber, protein, iron and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Pecan, Granola, Hazelnut, Wheat Germ, Oats, Almonds, Mung Bean, , Flaxseeds, Walnut, Chickpeas, White Beans, Lentils, Pistachio, Pine Nut
plants and vegetables: Cornmeal, Dijon Mustard, Lima Beans
baked goods: Tortilla, Whole Wheat Bread
The details of the top 20 foods most nutritionally similar to pumpkin seeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pumpkin seeds. Pecan, granola, hazelnut, wheat germ and oats are all high in calcium, dietary fiber, protein, iron and or potassium.

Pecan

image of pecan

Similarity: > 99%

Pecan is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, pecan contains more Vitamin A, Vitamin E and thiamin than pumpkin seeds.

For 100 grams of pumpkin seeds and pecan:


Pumpkin Seeds
(1.5 cup)
Pecan
(7/8 cup)
55
calcium (MG)
70
18
dietary fiber (G)
9.6
19
protein (G)
9.2
3.3
iron (MG)
2.5
919
potassium (MG)
410
View More
0.997 | 0.997 | 7.12 Complete Comparison:
Pecan vs. Pumpkin Seeds


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and granola:


Pumpkin Seeds
(1.5 cup)
Granola
(7/8 cup)
55
calcium (MG)
76
18
dietary fiber (G)
8.9
19
protein (G)
14
3.3
iron (MG)
4
919
potassium (MG)
539
View More
0.99 | 0.99 | 7.62 Complete Comparison:
Granola vs. Pumpkin Seeds


Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin A, Vitamin E and thiamin than pumpkin seeds.

For 100 grams of pumpkin seeds and hazelnut:


Pumpkin Seeds
(1.5 cup)
Hazelnut
(3.5 ounces)
55
calcium (MG)
123
18
dietary fiber (G)
9.4
19
protein (G)
15
3.3
iron (MG)
4.4
919
potassium (MG)
755
View More
0.987 | 0.987 | 7.63 Complete Comparison:
Hazelnut vs. Pumpkin Seeds


Wheat Germ

image of wheat germ

Similarity: > 95%

More nutritionally dense than pumpkin seeds, wheat germ is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and wheat germ:


Pumpkin Seeds
(1.5 cup)
Wheat Germ
(7/8 cup)
55
calcium (MG)
39
18
dietary fiber (G)
13
19
protein (G)
23
3.3
iron (MG)
6.3
919
potassium (MG)
892
View More
0.985 | 0.985 | 11.17 Complete Comparison:
Wheat Germ vs. Pumpkin Seeds


Oats

image of oats

Similarity: > 95%

Oats are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, oats contains more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and oats:


Pumpkin Seeds
(1.5 cup)
Oats
(5/8 cup)
55
calcium (MG)
54
18
dietary fiber (G)
11
19
protein (G)
17
3.3
iron (MG)
4.7
919
potassium (MG)
429
View More
0.984 | 0.984 | 6.04 Complete Comparison:
Oats vs. Pumpkin Seeds


Almonds

image of almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, almonds contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and almonds:


Pumpkin Seeds
(1.5 cup)
Almonds
(3/4 cup)
55
calcium (MG)
269
18
dietary fiber (G)
13
19
protein (G)
21
3.3
iron (MG)
3.7
919
potassium (MG)
733
View More
0.984 | 0.984 | 8.65 Complete Comparison:
Almonds vs. Pumpkin Seeds


Mung Bean

image of mung bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and mung bean:


Pumpkin Seeds
(1.5 cup)
Mung Bean
(1/2 cup)
55
calcium (MG)
132
18
dietary fiber (G)
16
19
protein (G)
24
3.3
iron (MG)
6.7
919
potassium (MG)
1246
View More
0.981 | 0.981 | 7.63 Complete Comparison:
Mung Bean vs. Pumpkin Seeds






Similarity: > 95%

is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin E, thiamin, riboflavin, niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and :


Pumpkin Seeds
(1.5 cup)

(5/8 cup)
55
calcium (MG)
7
18
dietary fiber (G)
7.3
19
protein (G)
9.4
3.3
iron (MG)
2.7
919
potassium (MG)
287
View More
0.979 | 0.979 | 0 Complete Comparison:
vs. Pumpkin Seeds


Flaxseeds

image of flaxseeds

Similarity: > 95%

Flaxseeds are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, flaxseeds contains more thiamin, riboflavin, niacin and pantothenic acid than pumpkin seeds.

For 100 grams of pumpkin seeds and flaxseeds:


Pumpkin Seeds
(1.5 cup)
Flaxseeds
(10 tbsps)
55
calcium (MG)
255
18
dietary fiber (G)
27
19
protein (G)
18
3.3
iron (MG)
5.7
919
potassium (MG)
813
View More
0.976 | 0.976 | 9.48 Complete Comparison:
Flaxseeds vs. Pumpkin Seeds


Walnut

image of walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and walnut:


Pumpkin Seeds
(1.5 cup)
Walnut
(7/8 cup)
55
calcium (MG)
98
18
dietary fiber (G)
6.7
19
protein (G)
15
3.3
iron (MG)
2.9
919
potassium (MG)
441
View More
0.975 | 0.975 | 6.28 Complete Comparison:
Walnut vs. Pumpkin Seeds


Chickpeas

image of chickpeas

Similarity: > 95%

Chickpeas are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more thiamin, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and chickpeas:


Pumpkin Seeds
(1.5 cup)
Chickpeas
(5/8 cup)
55
calcium (MG)
49
18
dietary fiber (G)
7.6
19
protein (G)
8.9
3.3
iron (MG)
2.9
919
potassium (MG)
291
View More
0.968 | 0.968 | 3.16 Complete Comparison:
Chickpeas vs. Pumpkin Seeds


White Beans

image of white beans

Similarity: > 95%

White beans are high in many of the same nutrients as pumpkin seeds, including dietary fiber, calcium, iron and potassium. Also, white beans contains more Vitamin E and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and white beans:


Pumpkin Seeds
(1.5 cup)
White Beans
(3/8 cup)
55
calcium (MG)
73
18
dietary fiber (G)
4.8
19
protein (G)
7.3
3.3
iron (MG)
3
919
potassium (MG)
454
View More
0.967 | 0.967 | 2.14 Complete Comparison:
White Beans vs. Pumpkin Seeds


Lentils

image of lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, lentils contains more thiamin, pantothenic acid, Vitamin B6 and folate than pumpkin seeds.

For 100 grams of pumpkin seeds and lentils:


Pumpkin Seeds
(1.5 cup)
Lentils
(1/2 cup)
55
calcium (MG)
19
18
dietary fiber (G)
7.9
19
protein (G)
9
3.3
iron (MG)
3.3
919
potassium (MG)
369
View More
0.957 | 0.957 | 2.92 Complete Comparison:
Lentils vs. Pumpkin Seeds


Pistachio

image of pistachio

Similarity: > 95%

Pistachio is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C, Vitamin E and thiamin than pumpkin seeds.

For 100 grams of pumpkin seeds and pistachio:


Pumpkin Seeds
(1.5 cup)
Pistachio
(7/8 cup)
55
calcium (MG)
107
18
dietary fiber (G)
10
19
protein (G)
21
3.3
iron (MG)
4
919
potassium (MG)
1007
View More
0.957 | 0.957 | 7.29 Complete Comparison:
Pistachio vs. Pumpkin Seeds


Pine Nut

image of pine nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and pine nut:


Pumpkin Seeds
(1.5 cup)
Pine Nut
(3/4 cup)
55
calcium (MG)
16
18
dietary fiber (G)
3.7
19
protein (G)
14
3.3
iron (MG)
5.5
919
potassium (MG)
597
View More
0.957 | 0.957 | 8.15 Complete Comparison:
Pine Nut vs. Pumpkin Seeds


plants and vegetables


Cornmeal

image of cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, iron and potassium. Moreover, cornmeal contains more Vitamin E, thiamin, niacin and pantothenic acid than pumpkin seeds.

For 100 grams of pumpkin seeds and cornmeal:


Pumpkin Seeds
(1.5 cup)
Cornmeal
(7/8 cup)
55
calcium (MG)
6
18
dietary fiber (G)
9.4
19
protein (G)
9.9
3.3
iron (MG)
3
919
potassium (MG)
322
View More
0.981 | 0.981 | 4.2 Complete Comparison:
Cornmeal vs. Pumpkin Seeds


Dijon Mustard

image of dijon mustard

Similarity: > 95%

More nutritionally dense than pumpkin seeds, dijon mustard is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than pumpkin seeds.

For 100 grams of pumpkin seeds and dijon mustard:


Pumpkin Seeds
(1.5 cup)
Dijon Mustard
(50 tsps)
55
calcium (MG)
266
18
dietary fiber (G)
12
19
protein (G)
26
3.3
iron (MG)
9.2
919
potassium (MG)
738
View More
0.975 | 0.975 | 10.48 Complete Comparison:
Dijon Mustard vs. Pumpkin Seeds


Lima Beans

image of lima beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, thiamin, niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and lima beans:


Pumpkin Seeds
(1.5 cup)
Lima Beans
(5/8 cup)
55
calcium (MG)
34
18
dietary fiber (G)
4.9
19
protein (G)
6.8
3.3
iron (MG)
3.1
919
potassium (MG)
467
View More
0.973 | 0.973 | 3.18 Complete Comparison:
Lima Beans vs. Pumpkin Seeds


baked goods


Tortilla

image of tortilla

Similarity: > 95%

Tortilla is also high in dietary fiber and calcium. Also, tortilla contains more niacin and Vitamin B6 than pumpkin seeds.

For 100 grams of pumpkin seeds and tortilla:


Pumpkin Seeds
(1.5 cup)
Tortilla
(3.5 ounces)
55
calcium (MG)
81
18
dietary fiber (G)
6.3
19
protein (G)
5.7
3.3
iron (MG)
1.2
919
potassium (MG)
186
View More
0.979 | 0.979 | 2.54 Complete Comparison:
Tortilla vs. Pumpkin Seeds


Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as pumpkin seeds, including dietary fiber, protein, calcium and iron. Moreover, whole wheat bread contains more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds.

For 100 grams of pumpkin seeds and whole wheat bread:


Pumpkin Seeds
(1.5 cup)
Whole Wheat Bread
(3.5 ounces)
55
calcium (MG)
103
18
dietary fiber (G)
7.4
19
protein (G)
13
3.3
iron (MG)
2.5
919
potassium (MG)
230
View More
0.959 | 0.959 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pumpkin Seeds



Other Nutritional Substitutes

Food item missing