Side-by-Side Comparison

Blackberries vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit 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%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 559 kcal, 516 kcal less).

Higher Protein

+2075%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.4 g in Blackberries (+28.8 g, +2075%).

Higher Dietary Fiber

+13%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 5.3 g in Blackberries (+0.70 g, +13%).

Higher Vitamin C

+1005%

Blackberries

Blackberries provides 21.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+19.1 mg, +1005%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Blackberries

43 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 43 kcal in Blackberries (+516 kcal, +1200%).

ProteinPumpkin Seeds (Pepitas) higher

Blackberries

1.4 g3% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.4 g in Blackberries (+28.8 g, +2075%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Blackberries

9.6 g3% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 9.6 g in Blackberries (+1.1 g, +11%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Blackberries

5.3 g19% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 5.3 g in Blackberries (+0.70 g, +13%).

Total FatPumpkin Seeds (Pepitas) higher

Blackberries

0.49 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.49 g in Blackberries (+48.6 g, +9910%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Blackberries provides 4.9 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+3.5 g, +249%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Blackberries provides 21.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+19.1 mg, +1005%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Blackberries provides 11 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+10 µg, +1000%).

Vitamin DSimilar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Blackberries

1.2 mg8% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 1.2 mg in Blackberries (+1.0 mg, +86%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Blackberries provides 20 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+13 µg, +171%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Blackberries

25 µg6% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 25 µg in Blackberries (+33 µg, +132%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Blackberries

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.02 mg in Blackberries (+0.25 mg, +1265%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Blackberries

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

Blackberries

0.65 mg4% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.65 mg in Blackberries (+4.3 mg, +672%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Blackberries

0.28 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.28 mg in Blackberries (+0.47 mg, +172%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Blackberries

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Blackberries

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Blackberries

162 mg3% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 162 mg in Blackberries (+647 mg, +399%).

CalciumPumpkin Seeds (Pepitas) higher

Blackberries

29.0 mg2% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 29.0 mg in Blackberries (+17.0 mg, +59%).

IronPumpkin Seeds (Pepitas) higher

Blackberries

0.62 mg3% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.62 mg in Blackberries (+8.2 mg, +1323%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blackberries

20.0 mg5% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 20.0 mg in Blackberries (+572 mg, +2860%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blackberries

22.0 mg2% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 22.0 mg in Blackberries (+1,211 mg, +5505%).

ZincPumpkin Seeds (Pepitas) higher

Blackberries

0.53 mg5% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.53 mg in Blackberries (+7.3 mg, +1374%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blackberries

0.01 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.01 g in Blackberries (+8.6 g, +61757%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

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

Macronutrients6 nutrients

Calories (Energy)Blackberries higher

Blackberries

62 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Blackberries provides 62 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+6 kcal, +11%).

ProteinPumpkin Seeds (Pepitas) higher

Blackberries

2.0 g4% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.0 g in Blackberries (+1.0 g, +51%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Pumpkin Seeds (Pepitas)

1.1 g

Blackberries provides 13.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+12.8 g, +1192%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Blackberries provides 7.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+7.0 g, +1172%).

Total FatPumpkin Seeds (Pepitas) higher

Blackberries

0.71 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.71 g in Blackberries (+4.2 g, +595%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Pumpkin Seeds (Pepitas)

0.14 g

Blackberries provides 7.0 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+6.9 g, +4919%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Blackberries provides 30.2 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+30.1 mg, +15816%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Blackberries provides 16 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+16 µg, +15740%).

Vitamin DSimilar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Blackberries provides 1.7 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +673%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Blackberries provides 29 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+28 µg, +3806%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Blackberries provides 36 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+30 µg, +521%).

Thiamin (Vitamin B1)Similar

Blackberries

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Blackberries provides 0.93 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.43 mg, +87%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Blackberries provides 0.40 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +430%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

1.4 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Blackberries provides 1.4 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.74 mg, +106%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Blackberries provides 233 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+152 mg, +188%).

CalciumBlackberries higher

Blackberries

41.8 mg3% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Blackberries provides 41.8 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+37.2 mg, +808%).

IronSimilar

Blackberries

0.89 mg5% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of iron (0.89 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Blackberries

28.8 mg7% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 28.8 mg in Blackberries (+30.4 mg, +106%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blackberries

31.7 mg3% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 31.7 mg in Blackberries (+91.6 mg, +289%).

ZincSimilar

Blackberries

0.76 mg7% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of zinc (0.76 mg).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blackberries

0.02 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Blackberries (+0.85 g, +4196%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Blackberries

3.2 g6% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.2 g in Blackberries (+2.2 g, +68%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Blackberries provides 22.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+20.5 g, +1061%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Blackberries provides 12.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+11.3 g, +1043%).

Total FatPumpkin Seeds (Pepitas) higher

Blackberries

1.1 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.1 g in Blackberries (+7.7 g, +673%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Blackberries provides 11.4 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+11.1 g, +4412%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Blackberries provides 48.9 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+48.6 mg, +14207%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Blackberries provides 26 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+25 µg, +14139%).

Vitamin DSimilar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Blackberries provides 2.7 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +595%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Blackberries provides 46 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+45 µg, +3411%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Blackberries provides 58 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+48 µg, +458%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Blackberries provides 1.5 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.61 mg, +68%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Blackberries provides 0.64 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.51 mg, +376%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

2.3 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Blackberries provides 2.3 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +85%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Blackberries provides 377 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+232 mg, +159%).

CalciumBlackberries higher

Blackberries

67.6 mg5% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Blackberries provides 67.6 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+59.3 mg, +716%).

IronPumpkin Seeds (Pepitas) higher

Blackberries

1.4 mg8% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.4 mg in Blackberries (+0.14 mg, +10%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blackberries

46.6 mg11% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 46.6 mg in Blackberries (+60.0 mg, +129%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blackberries

51.3 mg4% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 51.3 mg in Blackberries (+171 mg, +333%).

ZincPumpkin Seeds (Pepitas) higher

Blackberries

1.2 mg11% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.2 mg in Blackberries (+0.17 mg, +14%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blackberries

0.03 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.03 g in Blackberries (+1.5 g, +4679%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Blackberries

9.7 g19% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 9.7 g in Blackberries (+6.6 g, +68%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Blackberries provides 67.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+61.3 g, +1060%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Blackberries provides 37.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+33.8 g, +1042%).

Total FatPumpkin Seeds (Pepitas) higher

Blackberries

3.4 g4% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 3.4 g in Blackberries (+23.1 g, +674%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Blackberries provides 34.1 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+33.3 g, +4406%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Blackberries provides 147 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+146 mg, +14187%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Blackberries provides 77 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+76 µg, +14119%).

Vitamin DSimilar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Blackberries provides 8.2 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+7.0 mg, +594%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Blackberries provides 138 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+134 µg, +3406%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Blackberries provides 175 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+143 µg, +457%).

Thiamin (Vitamin B1)Similar

Blackberries

0.14 mg12% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Blackberries and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Blackberries higher

Blackberries

0.18 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Blackberries provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.08 mg).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Blackberries provides 4.5 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+1.8 mg, +67%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Blackberries provides 1.9 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +376%).

Vitamin B6Blackberries higher

Blackberries

0.21 mg12% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Blackberries provides 0.21 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +171%).

Vitamin B12Similar

Blackberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Blackberries

7.0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Blackberries provides 7.0 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+3.2 mg, +85%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Blackberries provides 1,131 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+694 mg, +159%).

CalciumBlackberries higher

Blackberries

202 mg16% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Blackberries provides 202 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+178 mg, +715%).

IronPumpkin Seeds (Pepitas) higher

Blackberries

4.3 mg24% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 4.3 mg in Blackberries (+0.44 mg, +10%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blackberries

140 mg33% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 140 mg in Blackberries (+180 mg, +129%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blackberries

154 mg12% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 154 mg in Blackberries (+512 mg, +334%).

ZincPumpkin Seeds (Pepitas) higher

Blackberries

3.7 mg34% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 3.7 mg in Blackberries (+0.52 mg, +14%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blackberries

0.10 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.10 g in Blackberries (+4.6 g, +4686%).

Blackberries vs Pumpkin Seeds (Pepitas)

Blackberries

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary