Side-by-Side Comparison

Figs (Fresh) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh whole and halved purple figs with deep pink seeded interior

fruits

Figs (Fresh)

74Calories

0.8Protein

2.9Fiber

2.0Vit 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

-87%

Figs (Fresh)

Figs (Fresh) has fewer calories (energy) (74 kcal vs 559 kcal, 485 kcal less).

Higher Protein

+3931%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.75 g in Figs (Fresh) (+29.5 g, +3931%).

Higher Dietary Fiber

+107%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.9 g in Figs (Fresh) (+3.1 g, +107%).

Higher Vitamin C

+5%

Figs (Fresh)

Figs (Fresh) provides 2.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+0.10 mg, +5%).

Comparing per 100 g standard edible portion.

Nutrient

Figs (Fresh)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

74 kcal4% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 74 kcal in Figs (Fresh) (+485 kcal, +655%).

ProteinPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.75 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.75 g in Figs (Fresh) (+29.5 g, +3931%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

19.2 g7% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Figs (Fresh) provides 19.2 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+8.5 g, +79%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Figs (Fresh)

2.9 g10% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.9 g in Figs (Fresh) (+3.1 g, +107%).

Total FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.30 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.30 g in Figs (Fresh) (+48.8 g, +16250%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

16.3 g33% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Figs (Fresh) provides 16.3 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+14.9 g, +1061%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.0 mg2% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Figs (Fresh) provides 2.0 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+0.10 mg, +5%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

7.0 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

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

Vitamin DSimilar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.11 mg in Figs (Fresh) (+2.1 mg, +1882%).

Vitamin KPumpkin Seeds (Pepitas) higher

Figs (Fresh)

4.7 µg4% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 4.7 µg in Figs (Fresh) (+2.6 µg, +55%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

6.0 µg2% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

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

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.06 mg in Figs (Fresh) (+0.21 mg, +355%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.40 mg3% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.40 mg in Figs (Fresh) (+4.6 mg, +1147%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.30 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.30 mg in Figs (Fresh) (+0.45 mg, +150%).

Vitamin B6Similar

Figs (Fresh)

0.11 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Figs (Fresh) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

232 mg5% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 232 mg in Figs (Fresh) (+577 mg, +249%).

CalciumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

35.0 mg3% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 35.0 mg in Figs (Fresh) (+11.0 mg, +31%).

IronPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.37 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.37 mg in Figs (Fresh) (+8.5 mg, +2284%).

MagnesiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

17.0 mg4% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 17.0 mg in Figs (Fresh) (+575 mg, +3382%).

PhosphorusPumpkin Seeds (Pepitas) higher

Figs (Fresh)

14.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 14.0 mg in Figs (Fresh) (+1,219 mg, +8707%).

ZincPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.15 mg in Figs (Fresh) (+7.7 mg, +5107%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.06 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.06 g in Figs (Fresh) (+8.6 g, +14333%).

Nutrient

Figs (Fresh)50 g (1 medium fig (50 g))

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

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

37 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 37 kcal in Figs (Fresh) (+19 kcal, +51%).

ProteinPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.38 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.38 g in Figs (Fresh) (+2.6 g, +706%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

9.6 g3% DV

Pumpkin Seeds (Pepitas)

1.1 g

Figs (Fresh) provides 9.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+8.5 g, +795%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

1.5 g5% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Figs (Fresh) provides 1.5 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.85 g, +142%).

Total FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.15 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.15 g in Figs (Fresh) (+4.8 g, +3170%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

8.1 g16% DV

Pumpkin Seeds (Pepitas)

0.14 g

Figs (Fresh) provides 8.1 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+8.0 g, +5707%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

1.0 mg1% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Figs (Fresh) provides 1.0 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+0.81 mg, +426%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

3.5 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Figs (Fresh) provides 3.5 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+3.4 µg, +3400%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.06 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.06 mg in Figs (Fresh) (+0.16 mg, +296%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

2.4 µg2% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Figs (Fresh) provides 2.4 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+1.6 µg, +222%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

3.0 µg1% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 3.0 µg in Figs (Fresh) (+2.8 µg, +93%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Figs (Fresh) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.20 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.20 mg in Figs (Fresh) (+0.30 mg, +149%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.15 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Figs (Fresh) provides slightly more pantothenic acid (b5) (0.15 mg vs 0.08 mg).

Vitamin B6Similar

Figs (Fresh)

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

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

Vitamin B12Similar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.50 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pumpkin Seeds (Pepitas) provides 0.70 mg vs 0.50 mg in Figs (Fresh) (+0.20 mg, +40%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

116 mg2% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Figs (Fresh) provides 116 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+35.1 mg, +43%).

CalciumFigs (Fresh) higher

Figs (Fresh)

17.5 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Figs (Fresh) provides 17.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+12.9 mg, +280%).

IronPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.19 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.19 mg in Figs (Fresh) (+0.70 mg, +377%).

MagnesiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

8.5 mg2% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 8.5 mg in Figs (Fresh) (+50.7 mg, +596%).

PhosphorusPumpkin Seeds (Pepitas) higher

Figs (Fresh)

7.0 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 7.0 mg in Figs (Fresh) (+116 mg, +1661%).

ZincPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.08 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.08 mg in Figs (Fresh) (+0.71 mg, +941%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.03 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.03 g in Figs (Fresh) (+0.84 g, +2787%).

Nutrient

Figs (Fresh)Amount per 100 kcal (135 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Figs (Fresh)

1.0 g2% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.0 g in Figs (Fresh) (+4.4 g, +437%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

25.9 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Figs (Fresh) provides 25.9 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+24.0 g, +1243%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

3.9 g14% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Figs (Fresh) provides 3.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.8 g, +263%).

Total FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.41 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.41 g in Figs (Fresh) (+8.4 g, +2080%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

22.0 g44% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Figs (Fresh) provides 22.0 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+21.7 g, +8611%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.7 mg3% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Figs (Fresh) provides 2.7 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+2.4 mg, +689%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

9.5 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Figs (Fresh) provides 9.5 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+9.3 µg, +5150%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.15 mg in Figs (Fresh) (+0.24 mg, +164%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

6.3 µg5% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Figs (Fresh) provides 6.3 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+5.0 µg, +383%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

8.1 µg2% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 8.1 µg in Figs (Fresh) (+2.3 µg, +29%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.08 mg7% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Figs (Fresh) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.07 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.54 mg3% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.54 mg in Figs (Fresh) (+0.36 mg, +66%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.41 mg8% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Figs (Fresh) provides 0.41 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +200%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.15 mg9% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Figs (Fresh) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumFigs (Fresh) higher

Figs (Fresh)

1.4 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Figs (Fresh) provides 1.4 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.09 mg, +7%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

313 mg7% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Figs (Fresh) provides 313 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+168 mg, +115%).

CalciumFigs (Fresh) higher

Figs (Fresh)

47.3 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Figs (Fresh) provides 47.3 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+39.0 mg, +471%).

IronPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.50 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

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

MagnesiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

23.0 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 23.0 mg in Figs (Fresh) (+83.6 mg, +364%).

PhosphorusPumpkin Seeds (Pepitas) higher

Figs (Fresh)

18.9 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 18.9 mg in Figs (Fresh) (+203 mg, +1074%).

ZincPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.20 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.20 mg in Figs (Fresh) (+1.2 mg, +594%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.08 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.08 g in Figs (Fresh) (+1.5 g, +1824%).

Nutrient

Figs (Fresh)Normalized to 300 kcal (405 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Figs (Fresh)

3.0 g6% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.0 g in Figs (Fresh) (+13.3 g, +437%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

77.7 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Figs (Fresh) provides 77.7 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+71.9 g, +1243%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

11.7 g42% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Figs (Fresh) provides 11.7 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+8.5 g, +262%).

Total FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

1.2 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.2 g in Figs (Fresh) (+25.3 g, +2080%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

65.9 g132% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Figs (Fresh) provides 65.9 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+65.1 g, +8611%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

8.1 mg9% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Figs (Fresh) provides 8.1 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+7.1 mg, +689%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

28 µg3% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Figs (Fresh) provides 28 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+28 µg, +5150%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.45 mg3% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.45 mg in Figs (Fresh) (+0.73 mg, +164%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

19 µg16% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Figs (Fresh) provides 19 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+15 µg, +383%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

24 µg6% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 24 µg in Figs (Fresh) (+7.0 µg, +29%).

Thiamin (Vitamin B1)Figs (Fresh) higher

Figs (Fresh)

0.24 mg20% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Figs (Fresh) provides 0.24 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.10 mg, +65%).

Riboflavin (Vitamin B2)Figs (Fresh) higher

Figs (Fresh)

0.20 mg16% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Figs (Fresh) provides 0.20 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +145%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Figs (Fresh)

1.6 mg10% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.6 mg in Figs (Fresh) (+1.1 mg, +66%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

1.2 mg24% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Figs (Fresh) provides 1.2 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.81 mg, +200%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.46 mg27% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Figs (Fresh) provides 0.46 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.38 mg, +493%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumFigs (Fresh) higher

Figs (Fresh)

4.1 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Figs (Fresh) provides 4.1 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +7%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

940 mg20% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Figs (Fresh) provides 940 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+503 mg, +115%).

CalciumFigs (Fresh) higher

Figs (Fresh)

142 mg11% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Figs (Fresh) provides 142 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+117 mg, +471%).

IronPumpkin Seeds (Pepitas) higher

Figs (Fresh)

1.5 mg8% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

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

MagnesiumPumpkin Seeds (Pepitas) higher

Figs (Fresh)

68.9 mg16% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 68.9 mg in Figs (Fresh) (+251 mg, +364%).

PhosphorusPumpkin Seeds (Pepitas) higher

Figs (Fresh)

56.7 mg5% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 56.7 mg in Figs (Fresh) (+609 mg, +1074%).

ZincPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.61 mg6% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.61 mg in Figs (Fresh) (+3.6 mg, +594%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Figs (Fresh)

0.24 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.24 g in Figs (Fresh) (+4.4 g, +1824%).

Figs (Fresh) vs Pumpkin Seeds (Pepitas)

Figs (Fresh)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary