Side-by-Side Comparison

Avocado vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Avocado

160Calories

2.0Protein

6.7Fiber

10.0Vit 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

-71%

Avocado

Avocado has fewer calories (energy) (160 kcal vs 559 kcal, 399 kcal less).

Higher Protein

+1412%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.0 g in Avocado (+28.2 g, +1412%).

Higher Dietary Fiber

+12%

Avocado

Avocado provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Higher Vitamin C

+426%

Avocado

Avocado provides 10.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+8.1 mg, +426%).

Comparing per 100 g standard edible portion.

Nutrient

Avocado100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Avocado

160 kcal8% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 160 kcal in Avocado (+399 kcal, +249%).

ProteinPumpkin Seeds (Pepitas) higher

Avocado

2.0 g4% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.0 g in Avocado (+28.2 g, +1412%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Avocado

8.5 g3% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 8.5 g in Avocado (+2.2 g, +26%).

Dietary FiberAvocado higher

Avocado

6.7 g24% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Avocado provides 6.7 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+0.70 g, +12%).

Total FatPumpkin Seeds (Pepitas) higher

Avocado

14.7 g19% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 14.7 g in Avocado (+34.4 g, +235%).

Total SugarsPumpkin Seeds (Pepitas) higher

Avocado

0.66 g1% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.66 g in Avocado (+0.74 g, +112%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

10.0 mg11% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Avocado provides 10.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+8.1 mg, +426%).

Vitamin A (RAE)Avocado higher

Avocado

7.0 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Avocado provides 7.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+6.0 µg, +600%).

Vitamin DSimilar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Avocado

2.1 mg14% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 2.1 mg in Avocado (+0.11 mg, +5%).

Vitamin KAvocado higher

Avocado

21 µg18% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Avocado provides 21 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+14 µg, +188%).

Folate (DFE)Avocado higher

Avocado

81 µg20% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Avocado provides 81 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+23 µg, +40%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Avocado

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.07 mg in Avocado (+0.21 mg, +307%).

Riboflavin (Vitamin B2)Similar

Avocado

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Avocado

1.7 mg11% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.7 mg in Avocado (+3.2 mg, +187%).

Pantothenic Acid (B5)Avocado higher

Avocado

1.4 mg28% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Avocado provides 1.4 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.64 mg, +85%).

Vitamin B6Avocado higher

Avocado

0.26 mg15% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Avocado provides 0.26 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.11 mg, +80%).

Vitamin B12Similar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumSimilar

Avocado

7.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of sodium (7.0 mg).

PotassiumPumpkin Seeds (Pepitas) higher

Avocado

485 mg10% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 485 mg in Avocado (+324 mg, +67%).

CalciumPumpkin Seeds (Pepitas) higher

Avocado

12.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 12.0 mg in Avocado (+34.0 mg, +283%).

IronPumpkin Seeds (Pepitas) higher

Avocado

0.55 mg3% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.55 mg in Avocado (+8.3 mg, +1504%).

MagnesiumPumpkin Seeds (Pepitas) higher

Avocado

29.0 mg7% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 29.0 mg in Avocado (+563 mg, +1941%).

PhosphorusPumpkin Seeds (Pepitas) higher

Avocado

52.0 mg4% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 52.0 mg in Avocado (+1,181 mg, +2271%).

ZincPumpkin Seeds (Pepitas) higher

Avocado

0.64 mg6% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.64 mg in Avocado (+7.2 mg, +1120%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Avocado

2.1 g11% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 2.1 g in Avocado (+6.5 g, +307%).

Nutrient

Avocado68 g (1/2 medium avocado (68 g))

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

Macronutrients6 nutrients

Calories (Energy)Avocado higher

Avocado

109 kcal5% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Avocado provides 109 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+53 kcal, +95%).

ProteinPumpkin Seeds (Pepitas) higher

Avocado

1.4 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.4 g in Avocado (+1.7 g, +122%).

CarbohydratesAvocado higher

Avocado

5.8 g2% DV

Pumpkin Seeds (Pepitas)

1.1 g

Avocado provides 5.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+4.7 g, +442%).

Dietary FiberAvocado higher

Avocado

4.6 g16% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Avocado provides 4.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+4.0 g, +659%).

Total FatAvocado higher

Avocado

10.0 g13% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Avocado provides 10.0 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+5.1 g, +103%).

Total SugarsAvocado higher

Avocado

0.45 g1% DV

Pumpkin Seeds (Pepitas)

0.14 g

Avocado provides 0.45 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.31 g, +221%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.8 mg8% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Avocado provides 6.8 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+6.6 mg, +3479%).

Vitamin A (RAE)Avocado higher

Avocado

4.8 µg1% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Avocado provides 4.8 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+4.7 µg, +4660%).

Vitamin DSimilar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EAvocado higher

Avocado

1.4 mg9% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Avocado provides 1.4 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +546%).

Vitamin KAvocado higher

Avocado

14 µg12% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Avocado provides 14 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+14 µg, +1856%).

Folate (DFE)Avocado higher

Avocado

55 µg14% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Avocado provides 55 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+49 µg, +850%).

Thiamin (Vitamin B1)Similar

Avocado

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Avocado higher

Avocado

0.09 mg7% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Avocado provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.2 mg7% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Avocado provides 1.2 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.68 mg, +137%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.94 mg19% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Avocado provides 0.94 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.87 mg, +1159%).

Vitamin B6Avocado higher

Avocado

0.17 mg10% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Avocado provides slightly more vitamin b6 (0.17 mg vs 0.01 mg).

Vitamin B12Similar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumAvocado higher

Avocado

4.8 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Avocado provides 4.8 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+4.1 mg, +580%).

PotassiumAvocado higher

Avocado

330 mg7% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Avocado provides 330 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+249 mg, +308%).

CalciumAvocado higher

Avocado

8.2 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Avocado provides 8.2 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+3.6 mg, +77%).

IronPumpkin Seeds (Pepitas) higher

Avocado

0.37 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.37 mg in Avocado (+0.51 mg, +136%).

MagnesiumPumpkin Seeds (Pepitas) higher

Avocado

19.7 mg5% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 19.7 mg in Avocado (+39.5 mg, +200%).

PhosphorusPumpkin Seeds (Pepitas) higher

Avocado

35.4 mg3% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 35.4 mg in Avocado (+87.9 mg, +249%).

ZincPumpkin Seeds (Pepitas) higher

Avocado

0.44 mg4% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.44 mg in Avocado (+0.35 mg, +79%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.4 g7% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Avocado provides 1.4 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+0.58 g, +67%).

Nutrient

AvocadoAmount per 100 kcal (63 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

101 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Avocado

1.3 g3% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.3 g in Avocado (+4.2 g, +332%).

CarbohydratesAvocado higher

Avocado

5.4 g2% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Avocado provides 5.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+3.4 g, +179%).

Dietary FiberAvocado higher

Avocado

4.2 g15% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Avocado provides 4.2 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.1 g, +291%).

Total FatAvocado higher

Avocado

9.2 g12% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Avocado provides 9.2 g vs 8.8 g in Pumpkin Seeds (Pepitas) (+0.41 g, +5%).

Total SugarsAvocado higher

Avocado

0.42 g1% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Avocado provides 0.42 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.16 g, +65%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.3 mg7% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Avocado provides 6.3 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+6.0 mg, +1742%).

Vitamin A (RAE)Avocado higher

Avocado

4.4 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Avocado provides 4.4 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+4.2 µg, +2350%).

Vitamin DSimilar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EAvocado higher

Avocado

1.3 mg9% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Avocado provides 1.3 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.91 mg, +232%).

Vitamin KAvocado higher

Avocado

13 µg11% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Avocado provides 13 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+12 µg, +907%).

Folate (DFE)Avocado higher

Avocado

51 µg13% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Avocado provides 51 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+41 µg, +389%).

Thiamin (Vitamin B1)Similar

Avocado

0.04 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Avocado higher

Avocado

0.08 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Avocado provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.03 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Avocado provides 1.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.20 mg, +22%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.88 mg18% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Avocado provides 0.88 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.74 mg, +548%).

Vitamin B6Avocado higher

Avocado

0.16 mg10% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Avocado provides slightly more vitamin b6 (0.16 mg vs 0.03 mg).

Vitamin B12Similar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumAvocado higher

Avocado

4.4 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Avocado provides 4.4 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+3.2 mg, +250%).

PotassiumAvocado higher

Avocado

306 mg7% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Avocado provides 306 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+160 mg, +110%).

CalciumPumpkin Seeds (Pepitas) higher

Avocado

7.6 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.3 mg vs 7.6 mg in Avocado (+0.72 mg, +10%).

IronPumpkin Seeds (Pepitas) higher

Avocado

0.35 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.35 mg in Avocado (+1.2 mg, +358%).

MagnesiumPumpkin Seeds (Pepitas) higher

Avocado

18.3 mg4% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 18.3 mg in Avocado (+88.3 mg, +483%).

PhosphorusPumpkin Seeds (Pepitas) higher

Avocado

32.8 mg3% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 32.8 mg in Avocado (+189 mg, +577%).

ZincPumpkin Seeds (Pepitas) higher

Avocado

0.40 mg4% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.40 mg in Avocado (+1.0 mg, +249%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Avocado

1.3 g7% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 1.3 g in Avocado (+0.22 g, +16%).

Nutrient

AvocadoNormalized to 300 kcal (188 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

301 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (301 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Avocado

3.8 g8% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.8 g in Avocado (+12.6 g, +334%).

CarbohydratesAvocado higher

Avocado

16.0 g6% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Avocado provides 16.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+10.3 g, +177%).

Dietary FiberAvocado higher

Avocado

12.6 g45% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Avocado provides 12.6 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+9.4 g, +289%).

Total FatAvocado higher

Avocado

27.6 g35% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Avocado provides 27.6 g vs 26.5 g in Pumpkin Seeds (Pepitas) (+1.1 g, +4%).

Total SugarsAvocado higher

Avocado

1.2 g2% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Avocado provides 1.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+0.48 g, +64%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

18.8 mg21% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Avocado provides 18.8 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+17.8 mg, +1732%).

Vitamin A (RAE)Avocado higher

Avocado

13 µg1% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Avocado provides 13 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+13 µg, +2337%).

Vitamin DSimilar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EAvocado higher

Avocado

3.9 mg26% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Avocado provides 3.9 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +231%).

Vitamin KAvocado higher

Avocado

39 µg33% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Avocado provides 39 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+36 µg, +902%).

Folate (DFE)Avocado higher

Avocado

152 µg38% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Avocado provides 152 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+121 µg, +386%).

Thiamin (Vitamin B1)Similar

Avocado

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Avocado and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Avocado higher

Avocado

0.24 mg19% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Avocado provides 0.24 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +196%).

Niacin (Vitamin B3)Avocado higher

Avocado

3.3 mg20% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Avocado provides 3.3 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+0.57 mg, +21%).

Pantothenic Acid (B5)Avocado higher

Avocado

2.6 mg52% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Avocado provides 2.6 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+2.2 mg, +545%).

Vitamin B6Avocado higher

Avocado

0.48 mg28% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Avocado provides 0.48 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +526%).

Vitamin B12Similar

Avocado

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumAvocado higher

Avocado

13.2 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Avocado provides 13.2 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+9.4 mg, +248%).

PotassiumAvocado higher

Avocado

912 mg19% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Avocado provides 912 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+475 mg, +109%).

CalciumPumpkin Seeds (Pepitas) higher

Avocado

22.6 mg2% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Pumpkin Seeds (Pepitas) provides 24.8 mg vs 22.6 mg in Avocado (+2.3 mg, +10%).

IronPumpkin Seeds (Pepitas) higher

Avocado

1.0 mg6% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.0 mg in Avocado (+3.7 mg, +361%).

MagnesiumPumpkin Seeds (Pepitas) higher

Avocado

54.5 mg13% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 54.5 mg in Avocado (+265 mg, +486%).

PhosphorusPumpkin Seeds (Pepitas) higher

Avocado

97.8 mg8% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 97.8 mg in Avocado (+568 mg, +581%).

ZincPumpkin Seeds (Pepitas) higher

Avocado

1.2 mg11% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.2 mg in Avocado (+3.0 mg, +251%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Avocado

4.0 g20% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 4.0 g in Avocado (+0.67 g, +17%).

Avocado vs Pumpkin Seeds (Pepitas)

Avocado

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary