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Pumpkin seeds vs Pine nuts: nutrition comparison

Per 100 g: 615 kcal for Pumpkin seeds, versus 688 kcal for Pine nuts, a difference of 73 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Pumpkin seeds

Nuts, seeds and oleaginous fruit100 g

Protein35.6 g 35.6 g

Fat49.1 g 49.1 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy615 kcal 615 kcal

Protein+19.1 g

Fat−12.8 g

Vitamin Dequal

Omega-3equal

Energy−73 kcal

Pine nuts

Nuts, seeds and oleaginous fruit100 g

Protein16.5 g 16.5 g

Fat61.9 g 61.9 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy688 kcal 688 kcal

Highest phosphorus content

Pumpkin seeds contains 400 mg more phosphorus per 100 g.

Highest magnesium content

Pumpkin seeds contains 150 mg more magnesium per 100 g.

Highest protein content

Pumpkin seeds contains 19.1 g more protein per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Pumpkin seeds	Pine nuts
Macronutrients
Energy	615 kcal	688 kcal
Protein	35.6 g	16.5 g
Fat	49.1 g	61.9 g
of which saturated fat	8.7 g	4.3 g
of which polyunsaturated	21 g	25.7 g
of which omega-3	0.1 g	0.1 g
Carbohydrates	4.7 g	13 g
of which sugars	1.4 g	4.9 g
Dietary fibre	6 g	6.3 g
Water	5.2 g	2.2 g
Alcohol	0 g	0 g
Minerals
Calcium	63 mg	20 mg
Iron	8.2 mg	6.5 mg
Magnesium	520 mg	370 mg
Phosphorus	1,090 mg	690 mg
Potassium	900 mg	810 mg
Sodium	5 mg	2 mg
Zinc	5 mg	5.8 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	2 mg	< 0,5 mg
Folate	129 µg	63 µg

Pumpkin seeds vs Pine nuts: nutrition comparison

Pumpkin seeds

Pine nuts

Full comparison, nutrient by nutrient

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