Side-by-Side Comparison

Cranberries vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Cranberries

46Calories

0.5Protein

3.6Fiber

14.0Vit 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%

Cranberries

Cranberries has fewer calories (energy) (46 kcal vs 559 kcal, 513 kcal less).

Higher Protein

+6472%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.46 g in Cranberries (+29.8 g, +6472%).

Higher Dietary Fiber

+67%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.6 g in Cranberries (+2.4 g, +67%).

Higher Vitamin C

+637%

Cranberries

Cranberries provides 14.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+12.1 mg, +637%).

Comparing per 100 g standard edible portion.

Nutrient

Cranberries100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Cranberries

46 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 46 kcal in Cranberries (+513 kcal, +1115%).

ProteinPumpkin Seeds (Pepitas) higher

Cranberries

0.46 g1% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.46 g in Cranberries (+29.8 g, +6472%).

CarbohydratesCranberries higher

Cranberries

12.0 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Cranberries provides 12.0 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+1.3 g, +12%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Cranberries

3.6 g13% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.6 g in Cranberries (+2.4 g, +67%).

Total FatPumpkin Seeds (Pepitas) higher

Cranberries

0.13 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.13 g in Cranberries (+48.9 g, +37631%).

Total SugarsCranberries higher

Cranberries

4.3 g9% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Cranberries provides 4.3 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+2.9 g, +205%).

Vitamins12 nutrients

Vitamin CCranberries higher

Cranberries

14.0 mg16% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Cranberries provides 14.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+12.1 mg, +637%).

Vitamin A (RAE)Cranberries higher

Cranberries

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

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

Vitamin DSimilar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Cranberries

1.3 mg9% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 1.3 mg in Cranberries (+0.86 mg, +65%).

Vitamin KPumpkin Seeds (Pepitas) higher

Cranberries

5.0 µg4% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 5.0 µg in Cranberries (+2.3 µg, +46%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Cranberries

1.0 µg

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 1.0 µg in Cranberries (+57 µg, +5700%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Cranberries

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.01 mg in Cranberries (+0.26 mg, +2175%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Cranberries

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Cranberries

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.10 mg in Cranberries (+4.9 mg, +4838%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Cranberries

0.30 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.30 mg in Cranberries (+0.46 mg, +154%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Cranberries

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Similar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Cranberries

2.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Cranberries (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Cranberries

80.0 mg2% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 80.0 mg in Cranberries (+729 mg, +911%).

CalciumPumpkin Seeds (Pepitas) higher

Cranberries

8.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 8.0 mg in Cranberries (+38.0 mg, +475%).

IronPumpkin Seeds (Pepitas) higher

Cranberries

0.23 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.23 mg in Cranberries (+8.6 mg, +3735%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cranberries

6.0 mg1% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

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

PhosphorusPumpkin Seeds (Pepitas) higher

Cranberries

11.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

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

ZincPumpkin Seeds (Pepitas) higher

Cranberries

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.09 mg in Cranberries (+7.7 mg, +8578%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cranberries

0.01 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.01 g in Cranberries (+8.6 g, +78627%).

Nutrient

Cranberries100 g (1 cup whole (100 g))

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

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Cranberries

46 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 46 kcal in Cranberries (+10 kcal, +22%).

ProteinPumpkin Seeds (Pepitas) higher

Cranberries

0.46 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.46 g in Cranberries (+2.6 g, +557%).

CarbohydratesCranberries higher

Cranberries

12.0 g4% DV

Pumpkin Seeds (Pepitas)

1.1 g

Cranberries provides 12.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+10.9 g, +1018%).

Dietary FiberCranberries higher

Cranberries

3.6 g13% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Cranberries provides 3.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.0 g, +500%).

Total FatPumpkin Seeds (Pepitas) higher

Cranberries

0.13 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.13 g in Cranberries (+4.8 g, +3673%).

Total SugarsCranberries higher

Cranberries

4.3 g9% DV

Pumpkin Seeds (Pepitas)

0.14 g

Cranberries provides 4.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+4.1 g, +2950%).

Vitamins12 nutrients

Vitamin CCranberries higher

Cranberries

14.0 mg16% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Cranberries provides 14.0 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+13.8 mg, +7268%).

Vitamin A (RAE)Cranberries higher

Cranberries

3.0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Cranberries provides 3.0 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+2.9 µg, +2900%).

Vitamin DSimilar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ECranberries higher

Cranberries

1.3 mg9% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Cranberries provides 1.3 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +506%).

Vitamin KCranberries higher

Cranberries

5.0 µg4% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Cranberries provides 5.0 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+4.3 µg, +585%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Cranberries

1.0 µg

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 1.0 µg in Cranberries (+4.8 µg, +480%).

Thiamin (Vitamin B1)Similar

Cranberries

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Cranberries and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Cranberries

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Cranberries and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Cranberries

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.10 mg in Cranberries (+0.40 mg, +394%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

0.30 mg6% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Cranberries provides 0.30 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +293%).

Vitamin B6Similar

Cranberries

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Cranberries and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Cranberries

2.0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Cranberries provides 2.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +186%).

PotassiumSimilar

Cranberries

80.0 mg2% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Both Cranberries and Pumpkin Seeds (Pepitas) provide similar amounts of potassium (80.0 mg).

CalciumCranberries higher

Cranberries

8.0 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Cranberries provides 8.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+3.4 mg, +74%).

IronPumpkin Seeds (Pepitas) higher

Cranberries

0.23 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.23 mg in Cranberries (+0.65 mg, +283%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cranberries

6.0 mg1% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 6.0 mg in Cranberries (+53.2 mg, +887%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cranberries

11.0 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 11.0 mg in Cranberries (+112 mg, +1021%).

ZincPumpkin Seeds (Pepitas) higher

Cranberries

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.09 mg in Cranberries (+0.69 mg, +768%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cranberries

0.01 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.01 g in Cranberries (+0.86 g, +7773%).

Nutrient

CranberriesAmount per 100 kcal (217 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Cranberries

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Cranberries

1.00 g2% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.00 g in Cranberries (+4.4 g, +445%).

CarbohydratesCranberries higher

Cranberries

26.0 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Cranberries provides 26.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+24.0 g, +1247%).

Dietary FiberCranberries higher

Cranberries

7.8 g28% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Cranberries provides 7.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.7 g, +623%).

Total FatPumpkin Seeds (Pepitas) higher

Cranberries

0.28 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.28 g in Cranberries (+8.5 g, +3030%).

Total SugarsCranberries higher

Cranberries

9.3 g19% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Cranberries provides 9.3 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+9.0 g, +3577%).

Vitamins12 nutrients

Vitamin CCranberries higher

Cranberries

30.4 mg34% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Cranberries provides 30.4 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+30.0 mg, +8783%).

Vitamin A (RAE)Cranberries higher

Cranberries

6.5 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Cranberries provides 6.5 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+6.3 µg, +3517%).

Vitamin DSimilar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ECranberries higher

Cranberries

2.9 mg19% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Cranberries provides 2.9 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +630%).

Vitamin KCranberries higher

Cranberries

11 µg9% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Cranberries provides 11 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+9.5 µg, +726%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Cranberries

2.2 µg1% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 2.2 µg in Cranberries (+8.3 µg, +381%).

Thiamin (Vitamin B1)Similar

Cranberries

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Cranberries

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Cranberries

0.22 mg1% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.22 mg in Cranberries (+0.68 mg, +310%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

0.64 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Cranberries provides 0.64 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.51 mg, +374%).

Vitamin B6Cranberries higher

Cranberries

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Cranberries provides slightly more vitamin b6 (0.12 mg vs 0.03 mg).

Vitamin B12Similar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Cranberries

4.3 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Cranberries provides 4.3 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+3.1 mg, +244%).

PotassiumCranberries higher

Cranberries

174 mg4% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Cranberries provides 174 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+28.0 mg, +19%).

CalciumCranberries higher

Cranberries

17.4 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Cranberries provides 17.4 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+9.1 mg, +110%).

IronPumpkin Seeds (Pepitas) higher

Cranberries

0.50 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.50 mg in Cranberries (+1.1 mg, +218%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cranberries

13.0 mg3% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 13.0 mg in Cranberries (+93.5 mg, +718%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cranberries

23.9 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 23.9 mg in Cranberries (+198 mg, +830%).

ZincPumpkin Seeds (Pepitas) higher

Cranberries

0.20 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.20 mg in Cranberries (+1.2 mg, +620%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cranberries

0.02 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.02 g in Cranberries (+1.5 g, +6430%).

Nutrient

CranberriesNormalized to 300 kcal (652 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Cranberries

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Cranberries

3.0 g6% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.0 g in Cranberries (+13.3 g, +444%).

CarbohydratesCranberries higher

Cranberries

78.0 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Cranberries provides 78.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+72.3 g, +1249%).

Dietary FiberCranberries higher

Cranberries

23.5 g84% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Cranberries provides 23.5 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+20.2 g, +624%).

Total FatPumpkin Seeds (Pepitas) higher

Cranberries

0.85 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.85 g in Cranberries (+25.6 g, +3025%).

Total SugarsCranberries higher

Cranberries

27.8 g56% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Cranberries provides 27.8 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+27.1 g, +3583%).

Vitamins12 nutrients

Vitamin CCranberries higher

Cranberries

91.3 mg101% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Cranberries provides 91.3 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+90.3 mg, +8797%).

Vitamin A (RAE)Cranberries higher

Cranberries

20 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Cranberries provides 20 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+19 µg, +3522%).

Vitamin DSimilar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ECranberries higher

Cranberries

8.6 mg57% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Cranberries provides 8.6 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+7.4 mg, +631%).

Vitamin KCranberries higher

Cranberries

33 µg27% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Cranberries provides 33 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+29 µg, +727%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Cranberries

6.5 µg2% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 6.5 µg in Cranberries (+25 µg, +380%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Cranberries

0.08 mg7% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Cranberries

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Cranberries

0.66 mg4% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.66 mg in Cranberries (+2.0 mg, +309%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

1.9 mg38% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Cranberries provides 1.9 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +375%).

Vitamin B6Cranberries higher

Cranberries

0.37 mg22% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Cranberries provides 0.37 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +381%).

Vitamin B12Similar

Cranberries

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Cranberries

13.0 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Cranberries provides 13.0 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+9.3 mg, +245%).

PotassiumCranberries higher

Cranberries

522 mg11% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Cranberries provides 522 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+84.7 mg, +19%).

CalciumCranberries higher

Cranberries

52.2 mg4% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Cranberries provides 52.2 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+27.3 mg, +110%).

IronPumpkin Seeds (Pepitas) higher

Cranberries

1.5 mg8% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.5 mg in Cranberries (+3.3 mg, +218%).

MagnesiumPumpkin Seeds (Pepitas) higher

Cranberries

39.1 mg9% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 39.1 mg in Cranberries (+281 mg, +717%).

PhosphorusPumpkin Seeds (Pepitas) higher

Cranberries

71.7 mg6% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 71.7 mg in Cranberries (+594 mg, +828%).

ZincPumpkin Seeds (Pepitas) higher

Cranberries

0.59 mg5% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.59 mg in Cranberries (+3.6 mg, +619%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Cranberries

0.07 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.07 g in Cranberries (+4.6 g, +6420%).

Cranberries vs Pumpkin Seeds (Pepitas)

Cranberries

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary