Side-by-Side Comparison

Amla (Indian Gooseberry) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh translucent green amla berries on clean studio ceramic surface

fruits

Amla (Indian Gooseberry)

44Calories

0.9Protein

4.3Fiber

478.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-92%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) has fewer calories (energy) (44 kcal vs 559 kcal, 515 kcal less).

Higher Protein

+3335%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.88 g in Amla (Indian Gooseberry) (+29.4 g, +3335%).

Higher Dietary Fiber

+40%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 4.3 g in Amla (Indian Gooseberry) (+1.7 g, +40%).

Higher Vitamin C

+25058%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 478 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+476 mg, +25058%).

Comparing per 100 g standard edible portion.

Nutrient

Amla (Indian Gooseberry)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

44 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 44 kcal in Amla (Indian Gooseberry) (+515 kcal, +1170%).

ProteinPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.88 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.88 g in Amla (Indian Gooseberry) (+29.4 g, +3335%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

10.2 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 10.2 g in Amla (Indian Gooseberry) (+0.53 g, +5%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

4.3 g15% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 4.3 g in Amla (Indian Gooseberry) (+1.7 g, +40%).

Total FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.58 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.58 g in Amla (Indian Gooseberry) (+48.5 g, +8357%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.2 g8% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Amla (Indian Gooseberry) provides 4.2 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+2.8 g, +200%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

478 mg531% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Amla (Indian Gooseberry) provides 478 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+476 mg, +25058%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

15 µg2% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Amla (Indian Gooseberry) provides 15 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+14 µg, +1400%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.16 mg in Amla (Indian Gooseberry) (+2.0 mg, +1263%).

Vitamin KPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.5 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.5 µg in Amla (Indian Gooseberry) (+6.8 µg, +1360%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

6.0 µg2% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 6.0 µg in Amla (Indian Gooseberry) (+52 µg, +867%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Amla (Indian Gooseberry) (+0.23 mg, +583%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.30 mg2% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.30 mg in Amla (Indian Gooseberry) (+4.7 mg, +1562%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.28 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.28 mg in Amla (Indian Gooseberry) (+0.47 mg, +168%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Amla (Indian Gooseberry) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

198 mg4% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 198 mg in Amla (Indian Gooseberry) (+611 mg, +309%).

CalciumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

25.0 mg2% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 25.0 mg in Amla (Indian Gooseberry) (+21.0 mg, +84%).

IronPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.2 mg7% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 1.2 mg in Amla (Indian Gooseberry) (+7.6 mg, +635%).

MagnesiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

10.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 10.0 mg in Amla (Indian Gooseberry) (+582 mg, +5820%).

PhosphorusPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

27.0 mg2% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 27.0 mg in Amla (Indian Gooseberry) (+1,206 mg, +4467%).

ZincPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.12 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.12 mg in Amla (Indian Gooseberry) (+7.7 mg, +6408%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.05 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.05 g in Amla (Indian Gooseberry) (+8.6 g, +17220%).

Nutrient

Amla (Indian Gooseberry)30 g (1 medium amla (30 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

13 kcal1% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 13 kcal in Amla (Indian Gooseberry) (+43 kcal, +323%).

ProteinPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.26 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.26 g in Amla (Indian Gooseberry) (+2.8 g, +1045%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3.1 g1% DV

Pumpkin Seeds (Pepitas)

1.1 g

Amla (Indian Gooseberry) provides 3.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.0 g, +185%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g5% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Amla (Indian Gooseberry) provides 1.3 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.69 g, +115%).

Total FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.17 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.17 g in Amla (Indian Gooseberry) (+4.7 g, +2719%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g3% DV

Pumpkin Seeds (Pepitas)

0.14 g

Amla (Indian Gooseberry) provides 1.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.1 g, +800%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

143 mg159% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Amla (Indian Gooseberry) provides 143 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+143 mg, +75374%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.5 µg1% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Amla (Indian Gooseberry) provides 4.5 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+4.4 µg, +4400%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.05 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.05 mg in Amla (Indian Gooseberry) (+0.17 mg, +354%).

Vitamin KPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.2 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.2 µg in Amla (Indian Gooseberry) (+0.6 µg, +387%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.8 µg

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 1.8 µg in Amla (Indian Gooseberry) (+4.0 µg, +222%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Amla (Indian Gooseberry)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.41 mg, +454%).

Pantothenic Acid (B5)Similar

Amla (Indian Gooseberry)

0.08 mg2% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Similar

Amla (Indian Gooseberry)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.30 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) provides 0.70 mg vs 0.30 mg in Amla (Indian Gooseberry) (+0.40 mg, +133%).

PotassiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

59.4 mg1% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 80.9 mg vs 59.4 mg in Amla (Indian Gooseberry) (+21.5 mg, +36%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

7.5 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Amla (Indian Gooseberry) provides 7.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+2.9 mg, +63%).

IronPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.36 mg in Amla (Indian Gooseberry) (+0.52 mg, +145%).

MagnesiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

3.0 mg1% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 3.0 mg in Amla (Indian Gooseberry) (+56.2 mg, +1873%).

PhosphorusPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

8.1 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 8.1 mg in Amla (Indian Gooseberry) (+115 mg, +1422%).

ZincPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.04 mg

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.04 mg in Amla (Indian Gooseberry) (+0.75 mg, +2069%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.02 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Amla (Indian Gooseberry) (+0.85 g, +5673%).

Nutrient

Amla (Indian Gooseberry)Amount per 100 kcal (227 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

2.0 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.0 g in Amla (Indian Gooseberry) (+3.4 g, +172%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

23.1 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Amla (Indian Gooseberry) provides 23.1 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+21.2 g, +1099%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.8 g35% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Amla (Indian Gooseberry) provides 9.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+8.7 g, +804%).

Total FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.3 g2% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.3 g in Amla (Indian Gooseberry) (+7.5 g, +571%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.5 g19% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Amla (Indian Gooseberry) provides 9.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+9.3 g, +3683%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,085 mg1206% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Amla (Indian Gooseberry) provides 1,085 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+1,085 mg, +317169%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

34 µg4% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Amla (Indian Gooseberry) provides 34 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+34 µg, +18817%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Amla (Indian Gooseberry)

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.36 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.1 µg1% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 1.1 µg in Amla (Indian Gooseberry) (+0.2 µg, +16%).

Folate (DFE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

14 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Amla (Indian Gooseberry) provides 14 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+3.2 µg, +30%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.09 mg8% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.11 mg9% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Amla (Indian Gooseberry) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.68 mg4% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.68 mg in Amla (Indian Gooseberry) (+0.22 mg, +32%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.64 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Amla (Indian Gooseberry) provides 0.64 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.50 mg, +371%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.18 mg11% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Amla (Indian Gooseberry) provides slightly more vitamin b6 (0.18 mg vs 0.03 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.3 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Amla (Indian Gooseberry) provides 2.3 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+1.0 mg, +80%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

449 mg10% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Amla (Indian Gooseberry) provides 449 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+304 mg, +209%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

56.8 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Amla (Indian Gooseberry) provides 56.8 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+48.5 mg, +585%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.7 mg15% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Amla (Indian Gooseberry) provides 2.7 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +72%).

MagnesiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

22.7 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 22.7 mg in Amla (Indian Gooseberry) (+83.9 mg, +369%).

PhosphorusPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

61.3 mg5% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 61.3 mg in Amla (Indian Gooseberry) (+161 mg, +262%).

ZincPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.27 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.27 mg in Amla (Indian Gooseberry) (+1.1 mg, +416%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.11 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.11 g in Amla (Indian Gooseberry) (+1.4 g, +1273%).

Nutrient

Amla (Indian Gooseberry)Normalized to 300 kcal (682 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

6.0 g12% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.0 g in Amla (Indian Gooseberry) (+10.3 g, +172%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

69.4 g25% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Amla (Indian Gooseberry) provides 69.4 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+63.6 g, +1100%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

29.3 g105% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Amla (Indian Gooseberry) provides 29.3 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+26.1 g, +805%).

Total FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

4.0 g5% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.0 g in Amla (Indian Gooseberry) (+22.5 g, +570%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

28.6 g57% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Amla (Indian Gooseberry) provides 28.6 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+27.9 g, +3689%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3,260 mg3622% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Amla (Indian Gooseberry) provides 3,260 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+3,259 mg, +317635%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

102 µg11% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Amla (Indian Gooseberry) provides 102 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+102 µg, +18844%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 1.1 mg in Amla (Indian Gooseberry) (+0.09 mg, +8%).

Vitamin KPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

3.4 µg3% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 3.4 µg in Amla (Indian Gooseberry) (+0.5 µg, +16%).

Folate (DFE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

41 µg10% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Amla (Indian Gooseberry) provides 41 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+9.6 µg, +31%).

Thiamin (Vitamin B1)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.27 mg23% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Amla (Indian Gooseberry) provides 0.27 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +85%).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.34 mg26% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Amla (Indian Gooseberry) provides 0.34 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +313%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

2.0 mg13% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.0 mg in Amla (Indian Gooseberry) (+0.65 mg, +32%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.9 mg38% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Amla (Indian Gooseberry) provides 1.9 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +372%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.55 mg32% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Amla (Indian Gooseberry) provides 0.55 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.47 mg, +607%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Amla (Indian Gooseberry) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

6.8 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Amla (Indian Gooseberry) provides 6.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+3.0 mg, +80%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,350 mg29% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Amla (Indian Gooseberry) provides 1,350 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+914 mg, +209%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

171 mg13% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Amla (Indian Gooseberry) provides 171 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+146 mg, +586%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

8.2 mg45% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Amla (Indian Gooseberry) provides 8.2 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+3.4 mg, +72%).

MagnesiumPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

68.2 mg16% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 68.2 mg in Amla (Indian Gooseberry) (+251 mg, +369%).

PhosphorusPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

184 mg15% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 184 mg in Amla (Indian Gooseberry) (+482 mg, +262%).

ZincPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.82 mg7% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.82 mg in Amla (Indian Gooseberry) (+3.4 mg, +415%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Amla (Indian Gooseberry)

0.34 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.34 g in Amla (Indian Gooseberry) (+4.3 g, +1271%).

Amla (Indian Gooseberry) vs Pumpkin Seeds (Pepitas)

Amla (Indian Gooseberry)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary