Side-by-Side Comparison

Apple (With Skin) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit 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

-91%

Apple (With Skin)

Apple (With Skin) has fewer calories (energy) (52 kcal vs 559 kcal, 507 kcal less).

Higher Protein

+11527%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.26 g in Apple (With Skin) (+30.0 g, +11527%).

Higher Dietary Fiber

+150%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.4 g in Apple (With Skin) (+3.6 g, +150%).

Higher Vitamin C

+142%

Apple (With Skin)

Apple (With Skin) provides 4.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +142%).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

52 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 52 kcal in Apple (With Skin) (+507 kcal, +975%).

ProteinPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.26 g1% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.26 g in Apple (With Skin) (+30.0 g, +11527%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

13.8 g5% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Apple (With Skin) provides 13.8 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+3.1 g, +29%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Apple (With Skin)

2.4 g9% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.4 g in Apple (With Skin) (+3.6 g, +150%).

Total FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.17 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.17 g in Apple (With Skin) (+48.9 g, +28753%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

10.4 g21% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Apple (With Skin) provides 10.4 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+9.0 g, +642%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

4.6 mg5% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Apple (With Skin) provides 4.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +142%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Apple (With Skin) provides 3.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +200%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.18 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.18 mg in Apple (With Skin) (+2.0 mg, +1111%).

Vitamin KPumpkin Seeds (Pepitas) higher

Apple (With Skin)

2.2 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.2 µg in Apple (With Skin) (+5.1 µg, +232%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

3.0 µg1% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 3.0 µg in Apple (With Skin) (+55 µg, +1833%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.02 mg in Apple (With Skin) (+0.26 mg, +1506%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.09 mg in Apple (With Skin) (+4.9 mg, +5380%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.06 mg1% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.06 mg in Apple (With Skin) (+0.69 mg, +1130%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.04 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.04 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Apple (With Skin) (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

107 mg2% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 107 mg in Apple (With Skin) (+702 mg, +656%).

CalciumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

6.0 mg

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 6.0 mg in Apple (With Skin) (+40.0 mg, +667%).

IronPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.12 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.12 mg in Apple (With Skin) (+8.7 mg, +7250%).

MagnesiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

5.0 mg1% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 5.0 mg in Apple (With Skin) (+587 mg, +11740%).

PhosphorusPumpkin Seeds (Pepitas) higher

Apple (With Skin)

11.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 11.0 mg in Apple (With Skin) (+1,222 mg, +11109%).

ZincPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.04 mg

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.04 mg in Apple (With Skin) (+7.8 mg, +19425%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.03 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.03 g in Apple (With Skin) (+8.6 g, +30829%).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

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

Macronutrients6 nutrients

Calories (Energy)Apple (With Skin) higher

Apple (With Skin)

95 kcal5% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Apple (With Skin) provides 95 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+39 kcal, +69%).

ProteinPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.47 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.47 g in Apple (With Skin) (+2.5 g, +539%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

25.1 g9% DV

Pumpkin Seeds (Pepitas)

1.1 g

Apple (With Skin) provides 25.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+24.1 g, +2247%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.4 g16% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Apple (With Skin) provides 4.4 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.8 g, +628%).

Total FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.31 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.31 g in Apple (With Skin) (+4.6 g, +1485%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Pumpkin Seeds (Pepitas)

0.14 g

Apple (With Skin) provides 18.9 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+18.8 g, +13407%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.4 mg9% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Apple (With Skin) provides 8.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+8.2 mg, +4306%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.5 µg1% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Apple (With Skin) provides 5.5 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+5.4 µg, +5360%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.33 mg2% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Apple (With Skin) provides 0.33 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.11 mg, +50%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.0 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Apple (With Skin) provides 4.0 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+3.3 µg, +448%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

5.5 µg1% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 5.5 µg in Apple (With Skin) (+0.3 µg, +6%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.17 mg in Apple (With Skin) (+0.33 mg, +201%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.11 mg2% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Apple (With Skin) provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

1.8 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Apple (With Skin) provides 1.8 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +160%).

PotassiumApple (With Skin) higher

Apple (With Skin)

195 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Apple (With Skin) provides 195 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+114 mg, +141%).

CalciumApple (With Skin) higher

Apple (With Skin)

10.9 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Apple (With Skin) provides 10.9 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+6.3 mg, +137%).

IronPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.22 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.22 mg in Apple (With Skin) (+0.66 mg, +304%).

MagnesiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

9.1 mg2% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 9.1 mg in Apple (With Skin) (+50.1 mg, +551%).

PhosphorusPumpkin Seeds (Pepitas) higher

Apple (With Skin)

20.0 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 20.0 mg in Apple (With Skin) (+103 mg, +516%).

ZincPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.07 mg in Apple (With Skin) (+0.71 mg, +973%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.05 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.05 g in Apple (With Skin) (+0.82 g, +1599%).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.50 g1% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 0.50 g in Apple (With Skin) (+4.9 g, +990%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

26.5 g10% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Apple (With Skin) provides 26.5 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+24.6 g, +1275%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.6 g16% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Apple (With Skin) provides 4.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.5 g, +327%).

Total FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.33 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.33 g in Apple (With Skin) (+8.5 g, +2605%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

19.9 g40% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Apple (With Skin) provides 19.9 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+19.7 g, +7816%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.8 mg10% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Apple (With Skin) provides 8.8 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+8.5 mg, +2482%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.8 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Apple (With Skin) provides 5.8 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+5.6 µg, +3100%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Apple (With Skin)

0.35 mg2% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.35 mg).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.2 µg4% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Apple (With Skin) provides 4.2 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2.9 µg, +221%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

5.8 µg1% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 5.8 µg in Apple (With Skin) (+4.7 µg, +81%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.17 mg1% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.17 mg in Apple (With Skin) (+0.72 mg, +414%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.12 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Apple (With Skin) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

1.9 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Apple (With Skin) provides 1.9 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.66 mg, +52%).

PotassiumApple (With Skin) higher

Apple (With Skin)

205 mg4% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Apple (With Skin) provides 205 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+59.8 mg, +41%).

CalciumApple (With Skin) higher

Apple (With Skin)

11.5 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Apple (With Skin) provides 11.5 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+3.2 mg, +39%).

IronPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.23 mg1% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.23 mg in Apple (With Skin) (+1.4 mg, +589%).

MagnesiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

9.6 mg2% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 9.6 mg in Apple (With Skin) (+97.0 mg, +1010%).

PhosphorusPumpkin Seeds (Pepitas) higher

Apple (With Skin)

21.1 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 21.1 mg in Apple (With Skin) (+201 mg, +951%).

ZincPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.08 mg1% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.08 mg in Apple (With Skin) (+1.3 mg, +1730%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.05 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Apple (With Skin) (+1.5 g, +2800%).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Apple (With Skin)

1.5 g3% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 1.5 g in Apple (With Skin) (+14.8 g, +988%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

79.7 g29% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Apple (With Skin) provides 79.7 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+73.9 g, +1278%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

13.8 g49% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Apple (With Skin) provides 13.8 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+10.6 g, +327%).

Total FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.98 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.98 g in Apple (With Skin) (+25.5 g, +2600%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

60.0 g120% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Apple (With Skin) provides 60.0 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+59.2 g, +7830%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

26.5 mg29% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Apple (With Skin) provides 26.5 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+25.5 mg, +2487%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

17 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Apple (With Skin) provides 17 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+17 µg, +3106%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Apple (With Skin)

1.0 mg7% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 1.0 mg in Apple (With Skin) (+0.14 mg, +13%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

13 µg11% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Apple (With Skin) provides 13 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+8.8 µg, +222%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

17 µg4% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 17 µg in Apple (With Skin) (+14 µg, +81%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.10 mg8% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Apple (With Skin) higher

Apple (With Skin)

0.15 mg12% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Apple (With Skin) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.53 mg3% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.53 mg in Apple (With Skin) (+2.2 mg, +413%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.35 mg7% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Pumpkin Seeds (Pepitas) provides 0.41 mg vs 0.35 mg in Apple (With Skin) (+0.05 mg, +15%).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.24 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Apple (With Skin) provides 0.24 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +206%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Apple (With Skin) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

5.8 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Apple (With Skin) provides 5.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +53%).

PotassiumApple (With Skin) higher

Apple (With Skin)

617 mg13% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Apple (With Skin) provides 617 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+181 mg, +41%).

CalciumApple (With Skin) higher

Apple (With Skin)

34.6 mg3% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Apple (With Skin) provides 34.6 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+9.8 mg, +39%).

IronPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.69 mg4% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.69 mg in Apple (With Skin) (+4.1 mg, +588%).

MagnesiumPumpkin Seeds (Pepitas) higher

Apple (With Skin)

28.9 mg7% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 28.9 mg in Apple (With Skin) (+291 mg, +1008%).

PhosphorusPumpkin Seeds (Pepitas) higher

Apple (With Skin)

63.5 mg5% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 63.5 mg in Apple (With Skin) (+602 mg, +949%).

ZincPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.23 mg2% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.23 mg in Apple (With Skin) (+4.0 mg, +1727%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Apple (With Skin)

0.16 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.16 g in Apple (With Skin) (+4.5 g, +2795%).

Apple (With Skin) vs Pumpkin Seeds (Pepitas)

Apple (With Skin)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary