Side-by-Side Comparison

Blueberries vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blueberries

57Calories

0.7Protein

2.4Fiber

9.7Vit 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

-90%

Blueberries

Blueberries has fewer calories (energy) (57 kcal vs 559 kcal, 502 kcal less).

Higher Protein

+3985%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.74 g in Blueberries (+29.5 g, +3985%).

Higher Dietary Fiber

+150%

Pumpkin Seeds (Pepitas)

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

Higher Vitamin C

+411%

Blueberries

Blueberries provides 9.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+7.8 mg, +411%).

Comparing per 100 g standard edible portion.

Nutrient

Blueberries100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Blueberries

57 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 57 kcal in Blueberries (+502 kcal, +881%).

ProteinPumpkin Seeds (Pepitas) higher

Blueberries

0.74 g1% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.74 g in Blueberries (+29.5 g, +3985%).

CarbohydratesBlueberries higher

Blueberries

14.5 g5% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Blueberries provides 14.5 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+3.8 g, +35%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Blueberries

2.4 g9% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

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

Total FatPumpkin Seeds (Pepitas) higher

Blueberries

0.33 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.33 g in Blueberries (+48.7 g, +14764%).

Total SugarsBlueberries higher

Blueberries

10.0 g20% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Blueberries provides 10.0 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+8.6 g, +611%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

9.7 mg11% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Blueberries provides 9.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+7.8 mg, +411%).

Vitamin A (RAE)Blueberries higher

Blueberries

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

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

Vitamin DSimilar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Blueberries

0.57 mg4% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.57 mg in Blueberries (+1.6 mg, +282%).

Vitamin KBlueberries higher

Blueberries

19 µg16% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Blueberries provides 19 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+12 µg, +164%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Blueberries

6.0 µg2% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

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

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Blueberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Blueberries (+0.24 mg, +638%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Blueberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Blueberries

0.42 mg3% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.42 mg in Blueberries (+4.6 mg, +1093%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Blueberries

0.12 mg2% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.12 mg in Blueberries (+0.63 mg, +505%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Blueberries

0.05 mg3% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.05 mg).

Vitamin B12Similar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Blueberries

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Blueberries

77.0 mg2% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 77.0 mg in Blueberries (+732 mg, +951%).

CalciumPumpkin Seeds (Pepitas) higher

Blueberries

6.0 mg

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

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

IronPumpkin Seeds (Pepitas) higher

Blueberries

0.28 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.28 mg in Blueberries (+8.5 mg, +3050%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blueberries

6.0 mg1% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 6.0 mg in Blueberries (+586 mg, +9767%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blueberries

12.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 12.0 mg in Blueberries (+1,221 mg, +10175%).

ZincPumpkin Seeds (Pepitas) higher

Blueberries

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.16 mg in Blueberries (+7.7 mg, +4781%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blueberries

0.03 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

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

Nutrient

Blueberries148 g (1 cup fresh (148 g))

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

Macronutrients6 nutrients

Calories (Energy)Blueberries higher

Blueberries

84 kcal4% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Blueberries provides 84 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+28 kcal, +51%).

ProteinPumpkin Seeds (Pepitas) higher

Blueberries

1.1 g2% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.1 g in Blueberries (+1.9 g, +176%).

CarbohydratesBlueberries higher

Blueberries

21.4 g8% DV

Pumpkin Seeds (Pepitas)

1.1 g

Blueberries provides 21.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+20.4 g, +1902%).

Dietary FiberBlueberries higher

Blueberries

3.6 g13% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Blueberries provides 3.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.0 g, +492%).

Total FatPumpkin Seeds (Pepitas) higher

Blueberries

0.49 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.49 g in Blueberries (+4.4 g, +904%).

Total SugarsBlueberries higher

Blueberries

14.7 g29% DV

Pumpkin Seeds (Pepitas)

0.14 g

Blueberries provides 14.7 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+14.6 g, +10429%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

14.4 mg16% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Blueberries provides 14.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+14.2 mg, +7456%).

Vitamin A (RAE)Blueberries higher

Blueberries

4.4 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Blueberries provides 4.4 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+4.3 µg, +4340%).

Vitamin DSimilar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlueberries higher

Blueberries

0.84 mg6% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Blueberries provides 0.84 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.63 mg, +287%).

Vitamin KBlueberries higher

Blueberries

29 µg24% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Blueberries provides 29 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+28 µg, +3813%).

Folate (DFE)Blueberries higher

Blueberries

8.9 µg2% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Blueberries provides 8.9 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+3.1 µg, +53%).

Thiamin (Vitamin B1)Similar

Blueberries

0.05 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Blueberries

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Blueberries higher

Blueberries

0.62 mg4% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Blueberries provides 0.62 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +24%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.18 mg4% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Blueberries provides slightly more pantothenic acid (b5) (0.18 mg vs 0.08 mg).

Vitamin B6Blueberries higher

Blueberries

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Blueberries provides slightly more vitamin b6 (0.08 mg vs 0.01 mg).

Vitamin B12Similar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlueberries higher

Blueberries

1.5 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Blueberries provides 1.5 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.78 mg, +111%).

PotassiumBlueberries higher

Blueberries

114 mg2% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Blueberries provides 114 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+33.1 mg, +41%).

CalciumBlueberries higher

Blueberries

8.9 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Blueberries provides 8.9 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+4.3 mg, +93%).

IronPumpkin Seeds (Pepitas) higher

Blueberries

0.41 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.41 mg in Blueberries (+0.47 mg, +113%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blueberries

8.9 mg2% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 8.9 mg in Blueberries (+50.3 mg, +567%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blueberries

17.8 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 17.8 mg in Blueberries (+106 mg, +594%).

ZincPumpkin Seeds (Pepitas) higher

Blueberries

0.24 mg2% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.24 mg in Blueberries (+0.54 mg, +230%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blueberries

0.04 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.04 g in Blueberries (+0.82 g, +1990%).

Nutrient

BlueberriesAmount per 100 kcal (175 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Blueberries

1.3 g3% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.3 g in Blueberries (+4.1 g, +320%).

CarbohydratesBlueberries higher

Blueberries

25.4 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Blueberries provides 25.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.4 g, +1215%).

Dietary FiberBlueberries higher

Blueberries

4.2 g15% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Blueberries provides 4.2 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.1 g, +289%).

Total FatPumpkin Seeds (Pepitas) higher

Blueberries

0.58 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.58 g in Blueberries (+8.3 g, +1429%).

Total SugarsBlueberries higher

Blueberries

17.4 g35% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Blueberries provides 17.4 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+17.2 g, +6817%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

17.0 mg19% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Blueberries provides 17.0 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+16.6 mg, +4863%).

Vitamin A (RAE)Blueberries higher

Blueberries

5.3 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Blueberries provides 5.3 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+5.1 µg, +2817%).

Vitamin DSimilar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlueberries higher

Blueberries

1.00 mg7% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Blueberries provides 1.00 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.61 mg, +154%).

Vitamin KBlueberries higher

Blueberries

34 µg28% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Blueberries provides 34 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+32 µg, +2470%).

Folate (DFE)Similar

Blueberries

11 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Both Blueberries and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (11 µg).

Thiamin (Vitamin B1)Similar

Blueberries

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Blueberries and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Blueberries

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Blueberries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Blueberries

0.73 mg5% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.73 mg in Blueberries (+0.17 mg, +23%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.22 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Blueberries provides 0.22 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.08 mg, +61%).

Vitamin B6Blueberries higher

Blueberries

0.09 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Blueberries provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlueberries higher

Blueberries

1.8 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Blueberries provides 1.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.49 mg, +39%).

PotassiumPumpkin Seeds (Pepitas) higher

Blueberries

135 mg3% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 135 mg in Blueberries (+10.9 mg, +8%).

CalciumBlueberries higher

Blueberries

10.5 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Blueberries provides 10.5 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+2.2 mg, +27%).

IronPumpkin Seeds (Pepitas) higher

Blueberries

0.49 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.49 mg in Blueberries (+1.1 mg, +224%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blueberries

10.5 mg3% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 10.5 mg in Blueberries (+96.1 mg, +915%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blueberries

21.0 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 21.0 mg in Blueberries (+201 mg, +957%).

ZincPumpkin Seeds (Pepitas) higher

Blueberries

0.28 mg3% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.28 mg in Blueberries (+1.1 mg, +402%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blueberries

0.05 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Blueberries (+1.5 g, +3081%).

Nutrient

BlueberriesNormalized to 300 kcal (526 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Blueberries

3.9 g8% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.9 g in Blueberries (+12.4 g, +319%).

CarbohydratesBlueberries higher

Blueberries

76.2 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Blueberries provides 76.2 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+70.4 g, +1218%).

Dietary FiberBlueberries higher

Blueberries

12.6 g45% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Blueberries provides 12.6 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+9.4 g, +290%).

Total FatPumpkin Seeds (Pepitas) higher

Blueberries

1.7 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.7 g in Blueberries (+24.8 g, +1426%).

Total SugarsBlueberries higher

Blueberries

52.4 g105% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Blueberries provides 52.4 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+51.6 g, +6830%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

51.0 mg57% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Blueberries provides 51.0 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+50.0 mg, +4873%).

Vitamin A (RAE)Blueberries higher

Blueberries

16 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Blueberries provides 16 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+15 µg, +2822%).

Vitamin DSimilar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EBlueberries higher

Blueberries

3.0 mg20% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Blueberries provides 3.0 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+1.8 mg, +155%).

Vitamin KBlueberries higher

Blueberries

102 µg85% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Blueberries provides 102 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+98 µg, +2475%).

Folate (DFE)Similar

Blueberries

32 µg8% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Both Blueberries and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (32 µg).

Thiamin (Vitamin B1)Similar

Blueberries

0.19 mg16% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Blueberries and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.19 mg).

Riboflavin (Vitamin B2)Blueberries higher

Blueberries

0.22 mg17% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Blueberries provides 0.22 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +161%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Blueberries

2.2 mg14% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.2 mg in Blueberries (+0.49 mg, +22%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.65 mg13% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Blueberries provides 0.65 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.25 mg, +61%).

Vitamin B6Blueberries higher

Blueberries

0.27 mg16% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Blueberries provides 0.27 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.20 mg, +254%).

Vitamin B12Similar

Blueberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumBlueberries higher

Blueberries

5.3 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Blueberries provides 5.3 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +39%).

PotassiumPumpkin Seeds (Pepitas) higher

Blueberries

405 mg9% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 405 mg in Blueberries (+31.8 mg, +8%).

CalciumBlueberries higher

Blueberries

31.6 mg2% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Blueberries provides 31.6 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+6.7 mg, +27%).

IronPumpkin Seeds (Pepitas) higher

Blueberries

1.5 mg8% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.5 mg in Blueberries (+3.3 mg, +223%).

MagnesiumPumpkin Seeds (Pepitas) higher

Blueberries

31.6 mg8% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 31.6 mg in Blueberries (+288 mg, +913%).

PhosphorusPumpkin Seeds (Pepitas) higher

Blueberries

63.1 mg5% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 63.1 mg in Blueberries (+603 mg, +955%).

ZincPumpkin Seeds (Pepitas) higher

Blueberries

0.84 mg8% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.84 mg in Blueberries (+3.4 mg, +401%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Blueberries

0.15 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.15 g in Blueberries (+4.5 g, +3075%).

Blueberries vs Pumpkin Seeds (Pepitas)

Blueberries

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary