Side-by-Side Comparison

Sweet Cherries vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Sweet Cherries

63Calories

1.1Protein

2.1Fiber

7.0Vit 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

-89%

Sweet Cherries

Sweet Cherries has fewer calories (energy) (63 kcal vs 559 kcal, 496 kcal less).

Higher Protein

+2752%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Sweet Cherries (+29.2 g, +2752%).

Higher Dietary Fiber

+186%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.1 g in Sweet Cherries (+3.9 g, +186%).

Higher Vitamin C

+268%

Sweet Cherries

Sweet Cherries provides 7.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+5.1 mg, +268%).

Comparing per 100 g standard edible portion.

Nutrient

Sweet Cherries100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

63 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 63 kcal in Sweet Cherries (+496 kcal, +787%).

ProteinPumpkin Seeds (Pepitas) higher

Sweet Cherries

1.1 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Sweet Cherries (+29.2 g, +2752%).

CarbohydratesSweet Cherries higher

Sweet Cherries

16.0 g6% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Sweet Cherries provides 16.0 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+5.3 g, +49%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Sweet Cherries

2.1 g8% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.1 g in Sweet Cherries (+3.9 g, +186%).

Total FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.20 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.20 g in Sweet Cherries (+48.8 g, +24425%).

Total SugarsSweet Cherries higher

Sweet Cherries

12.8 g26% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Sweet Cherries provides 12.8 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+11.4 g, +816%).

Vitamins12 nutrients

Vitamin CSweet Cherries higher

Sweet Cherries

7.0 mg8% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Sweet Cherries provides 7.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+5.1 mg, +268%).

Vitamin A (RAE)Sweet Cherries higher

Sweet Cherries

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

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

Vitamin DSimilar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.07 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.07 mg in Sweet Cherries (+2.1 mg, +3014%).

Vitamin KPumpkin Seeds (Pepitas) higher

Sweet Cherries

2.1 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.1 µg in Sweet Cherries (+5.2 µg, +248%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

4.0 µg1% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 4.0 µg in Sweet Cherries (+54 µg, +1350%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Sweet Cherries (+0.25 mg, +911%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.03 mg3% 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

Sweet Cherries

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.15 mg in Sweet Cherries (+4.8 mg, +3138%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.20 mg4% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.20 mg in Sweet Cherries (+0.55 mg, +277%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Sweet Cherries

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

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) has higher sodium (7.0 mg vs 0 mg).

PotassiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

222 mg5% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 222 mg in Sweet Cherries (+587 mg, +264%).

CalciumPumpkin Seeds (Pepitas) higher

Sweet Cherries

13.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 13.0 mg in Sweet Cherries (+33.0 mg, +254%).

IronPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.36 mg in Sweet Cherries (+8.5 mg, +2350%).

MagnesiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

11.0 mg3% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 11.0 mg in Sweet Cherries (+581 mg, +5282%).

PhosphorusPumpkin Seeds (Pepitas) higher

Sweet Cherries

21.0 mg2% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 21.0 mg in Sweet Cherries (+1,212 mg, +5771%).

ZincPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.07 mg in Sweet Cherries (+7.7 mg, +11057%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.04 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.04 g in Sweet Cherries (+8.6 g, +22689%).

Nutrient

Sweet Cherries154 g (1 cup pitted (154 g))

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

Macronutrients6 nutrients

Calories (Energy)Sweet Cherries higher

Sweet Cherries

97 kcal5% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Sweet Cherries provides 97 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+41 kcal, +74%).

ProteinPumpkin Seeds (Pepitas) higher

Sweet Cherries

1.6 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.6 g in Sweet Cherries (+1.4 g, +85%).

CarbohydratesSweet Cherries higher

Sweet Cherries

24.7 g9% DV

Pumpkin Seeds (Pepitas)

1.1 g

Sweet Cherries provides 24.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+23.6 g, +2202%).

Dietary FiberSweet Cherries higher

Sweet Cherries

3.2 g12% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Sweet Cherries provides 3.2 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.6 g, +439%).

Total FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.31 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.31 g in Sweet Cherries (+4.6 g, +1493%).

Total SugarsSweet Cherries higher

Sweet Cherries

19.7 g39% DV

Pumpkin Seeds (Pepitas)

0.14 g

Sweet Cherries provides 19.7 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+19.6 g, +14002%).

Vitamins12 nutrients

Vitamin CSweet Cherries higher

Sweet Cherries

10.8 mg12% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Sweet Cherries provides 10.8 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+10.6 mg, +5574%).

Vitamin A (RAE)Sweet Cherries higher

Sweet Cherries

4.6 µg1% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Sweet Cherries provides 4.6 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+4.5 µg, +4520%).

Vitamin DSimilar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.11 mg in Sweet Cherries (+0.11 mg, +102%).

Vitamin KSweet Cherries higher

Sweet Cherries

3.2 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Sweet Cherries provides 3.2 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+2.5 µg, +343%).

Folate (DFE)Sweet Cherries higher

Sweet Cherries

6.2 µg2% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Sweet Cherries provides 6.2 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+0.4 µg, +6%).

Thiamin (Vitamin B1)Similar

Sweet Cherries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Sweet Cherries

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Sweet Cherries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.24 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.24 mg in Sweet Cherries (+0.26 mg, +110%).

Pantothenic Acid (B5)Sweet Cherries higher

Sweet Cherries

0.31 mg6% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Sweet Cherries provides 0.31 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +309%).

Vitamin B6Sweet Cherries higher

Sweet Cherries

0.08 mg4% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

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

Vitamin B12Similar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) has higher sodium (0.70 mg vs 0 mg).

PotassiumSweet Cherries higher

Sweet Cherries

342 mg7% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Sweet Cherries provides 342 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+261 mg, +323%).

CalciumSweet Cherries higher

Sweet Cherries

20.0 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Sweet Cherries provides 20.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+15.4 mg, +335%).

IronPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.55 mg3% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.55 mg in Sweet Cherries (+0.33 mg, +59%).

MagnesiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

16.9 mg4% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 16.9 mg in Sweet Cherries (+42.3 mg, +249%).

PhosphorusPumpkin Seeds (Pepitas) higher

Sweet Cherries

32.3 mg3% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 32.3 mg in Sweet Cherries (+91.0 mg, +281%).

ZincPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.11 mg in Sweet Cherries (+0.67 mg, +624%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.06 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.06 g in Sweet Cherries (+0.81 g, +1380%).

Nutrient

Sweet CherriesAmount per 100 kcal (159 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Sweet Cherries

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Sweet Cherries

1.7 g3% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.7 g in Sweet Cherries (+3.8 g, +223%).

CarbohydratesSweet Cherries higher

Sweet Cherries

25.5 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Sweet Cherries provides 25.5 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.5 g, +1220%).

Dietary FiberSweet Cherries higher

Sweet Cherries

3.3 g12% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Sweet Cherries provides 3.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.3 g, +209%).

Total FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.32 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.32 g in Sweet Cherries (+8.5 g, +2676%).

Total SugarsSweet Cherries higher

Sweet Cherries

20.4 g41% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Sweet Cherries provides 20.4 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+20.1 g, +7989%).

Vitamins12 nutrients

Vitamin CSweet Cherries higher

Sweet Cherries

11.1 mg12% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Sweet Cherries provides 11.1 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+10.8 mg, +3154%).

Vitamin A (RAE)Sweet Cherries higher

Sweet Cherries

4.8 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Sweet Cherries provides 4.8 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+4.6 µg, +2550%).

Vitamin DSimilar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Sweet Cherries (+0.28 mg, +253%).

Vitamin KSweet Cherries higher

Sweet Cherries

3.3 µg3% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Sweet Cherries provides 3.3 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +154%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

6.4 µg2% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 6.4 µg in Sweet Cherries (+4.1 µg, +64%).

Thiamin (Vitamin B1)Similar

Sweet Cherries

0.04 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Sweet Cherries

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Sweet Cherries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.24 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.24 mg in Sweet Cherries (+0.65 mg, +267%).

Pantothenic Acid (B5)Sweet Cherries higher

Sweet Cherries

0.32 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Sweet Cherries provides 0.32 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +134%).

Vitamin B6Sweet Cherries higher

Sweet Cherries

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sweet Cherries provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Similar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

0 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) has higher sodium (1.3 mg vs 0 mg).

PotassiumSweet Cherries higher

Sweet Cherries

353 mg8% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Sweet Cherries provides 353 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+207 mg, +142%).

CalciumSweet Cherries higher

Sweet Cherries

20.7 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Sweet Cherries provides 20.7 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+12.4 mg, +150%).

IronPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.57 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.57 mg in Sweet Cherries (+1.0 mg, +177%).

MagnesiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

17.5 mg4% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 17.5 mg in Sweet Cherries (+89.1 mg, +509%).

PhosphorusPumpkin Seeds (Pepitas) higher

Sweet Cherries

33.4 mg3% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 33.4 mg in Sweet Cherries (+189 mg, +565%).

ZincPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.11 mg in Sweet Cherries (+1.3 mg, +1163%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.06 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.06 g in Sweet Cherries (+1.5 g, +2480%).

Nutrient

Sweet CherriesNormalized to 300 kcal (476 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Sweet Cherries

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Sweet Cherries

5.0 g10% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 5.0 g in Sweet Cherries (+11.3 g, +224%).

CarbohydratesSweet Cherries higher

Sweet Cherries

76.2 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

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

Dietary FiberSweet Cherries higher

Sweet Cherries

10.0 g36% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Sweet Cherries provides 10.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+6.8 g, +209%).

Total FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.95 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.95 g in Sweet Cherries (+25.5 g, +2682%).

Total SugarsSweet Cherries higher

Sweet Cherries

61.0 g122% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Sweet Cherries provides 61.0 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+60.3 g, +7972%).

Vitamins12 nutrients

Vitamin CSweet Cherries higher

Sweet Cherries

33.3 mg37% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Sweet Cherries provides 33.3 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+32.3 mg, +3148%).

Vitamin A (RAE)Sweet Cherries higher

Sweet Cherries

14 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Sweet Cherries provides 14 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+14 µg, +2544%).

Vitamin DSimilar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.33 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.33 mg in Sweet Cherries (+0.84 mg, +253%).

Vitamin KSweet Cherries higher

Sweet Cherries

10.0 µg8% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Sweet Cherries provides 10.0 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+6.1 µg, +154%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

19 µg5% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 19 µg in Sweet Cherries (+12 µg, +64%).

Thiamin (Vitamin B1)Similar

Sweet Cherries

0.13 mg11% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

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

Riboflavin (Vitamin B2)Sweet Cherries higher

Sweet Cherries

0.16 mg12% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Sweet Cherries provides slightly more riboflavin (vitamin b2) (0.16 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Sweet Cherries

0.73 mg5% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.73 mg in Sweet Cherries (+2.0 mg, +267%).

Pantothenic Acid (B5)Sweet Cherries higher

Sweet Cherries

0.95 mg19% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Sweet Cherries provides 0.95 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.54 mg, +134%).

Vitamin B6Sweet Cherries higher

Sweet Cherries

0.23 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Sweet Cherries provides 0.23 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +202%).

Vitamin B12Similar

Sweet Cherries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) has higher sodium (3.8 mg vs 0 mg).

PotassiumSweet Cherries higher

Sweet Cherries

1,057 mg22% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Sweet Cherries provides 1,057 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+620 mg, +142%).

CalciumSweet Cherries higher

Sweet Cherries

61.9 mg5% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Sweet Cherries provides 61.9 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+37.0 mg, +149%).

IronPumpkin Seeds (Pepitas) higher

Sweet Cherries

1.7 mg10% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.7 mg in Sweet Cherries (+3.0 mg, +178%).

MagnesiumPumpkin Seeds (Pepitas) higher

Sweet Cherries

52.4 mg12% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 52.4 mg in Sweet Cherries (+267 mg, +511%).

PhosphorusPumpkin Seeds (Pepitas) higher

Sweet Cherries

100.0 mg8% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 100.0 mg in Sweet Cherries (+566 mg, +566%).

ZincPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.33 mg3% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.33 mg in Sweet Cherries (+3.9 mg, +1166%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Sweet Cherries

0.18 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.18 g in Sweet Cherries (+4.5 g, +2485%).

Sweet Cherries vs Pumpkin Seeds (Pepitas)

Sweet Cherries

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary