Side-by-Side Comparison

Grapefruit (Pink / Red) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh pink ruby red grapefruit halved showing glistening ruby segments

fruits

Grapefruit (Pink / Red)

42Calories

0.8Protein

1.6Fiber

31.2Vit 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%

Grapefruit (Pink / Red)

Grapefruit (Pink / Red) has fewer calories (energy) (42 kcal vs 559 kcal, 517 kcal less).

Higher Protein

+3826%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.77 g in Grapefruit (Pink / Red) (+29.5 g, +3826%).

Higher Dietary Fiber

+275%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Grapefruit (Pink / Red) (+4.4 g, +275%).

Higher Vitamin C

+1542%

Grapefruit (Pink / Red)

Grapefruit (Pink / Red) provides 31.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+29.3 mg, +1542%).

Comparing per 100 g standard edible portion.

Nutrient

Grapefruit (Pink / Red)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

42 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 42 kcal in Grapefruit (Pink / Red) (+517 kcal, +1231%).

ProteinPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.77 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.77 g in Grapefruit (Pink / Red) (+29.5 g, +3826%).

CarbohydratesSimilar

Grapefruit (Pink / Red)

10.7 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of carbohydrates (10.7 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

1.6 g6% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Grapefruit (Pink / Red) (+4.4 g, +275%).

Total FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.14 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.14 g in Grapefruit (Pink / Red) (+48.9 g, +34936%).

Total SugarsGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

6.9 g14% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Grapefruit (Pink / Red) provides 6.9 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+5.5 g, +392%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

31.2 mg35% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Grapefruit (Pink / Red) provides 31.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+29.3 mg, +1542%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

58 µg6% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Grapefruit (Pink / Red) provides 58 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+57 µg, +5700%).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.13 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.13 mg in Grapefruit (Pink / Red) (+2.1 mg, +1577%).

Vitamin KPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

13 µg3% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 13 µg in Grapefruit (Pink / Red) (+45 µg, +346%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.04 mg4% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.04 mg in Grapefruit (Pink / Red) (+0.23 mg, +535%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

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

Grapefruit (Pink / Red)

0.20 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.20 mg in Grapefruit (Pink / Red) (+4.8 mg, +2345%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.28 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.28 mg in Grapefruit (Pink / Red) (+0.47 mg, +165%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

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

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

135 mg3% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 135 mg in Grapefruit (Pink / Red) (+674 mg, +499%).

CalciumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

22.0 mg2% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 22.0 mg in Grapefruit (Pink / Red) (+24.0 mg, +109%).

IronPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.08 mg

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.08 mg in Grapefruit (Pink / Red) (+8.7 mg, +10925%).

MagnesiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

9.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 9.0 mg in Grapefruit (Pink / Red) (+583 mg, +6478%).

PhosphorusPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

18.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 18.0 mg in Grapefruit (Pink / Red) (+1,215 mg, +6750%).

ZincPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.07 mg in Grapefruit (Pink / Red) (+7.7 mg, +11057%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.01 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.01 g in Grapefruit (Pink / Red) (+8.6 g, +61757%).

Nutrient

Grapefruit (Pink / Red)123 g (1/2 medium fruit (123 g))

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

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

52 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 52 kcal in Grapefruit (Pink / Red) (+4 kcal, +8%).

ProteinPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.95 g2% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.95 g in Grapefruit (Pink / Red) (+2.1 g, +219%).

CarbohydratesGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

13.1 g5% DV

Pumpkin Seeds (Pepitas)

1.1 g

Grapefruit (Pink / Red) provides 13.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+12.0 g, +1124%).

Dietary FiberGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

2.0 g7% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Grapefruit (Pink / Red) provides 2.0 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.4 g, +228%).

Total FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.17 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.17 g in Grapefruit (Pink / Red) (+4.7 g, +2748%).

Total SugarsGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

8.5 g17% DV

Pumpkin Seeds (Pepitas)

0.14 g

Grapefruit (Pink / Red) provides 8.5 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+8.3 g, +5953%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

38.4 mg43% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Grapefruit (Pink / Red) provides 38.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+38.2 mg, +20098%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

71 µg8% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Grapefruit (Pink / Red) provides 71 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+71 µg, +71240%).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.16 mg in Grapefruit (Pink / Red) (+0.06 mg, +36%).

Vitamin KPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

16 µg4% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Grapefruit (Pink / Red) provides 16 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+10 µg, +176%).

Thiamin (Vitamin B1)Similar

Grapefruit (Pink / Red)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Grapefruit (Pink / Red)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.25 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.25 mg in Grapefruit (Pink / Red) (+0.25 mg, +99%).

Pantothenic Acid (B5)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.35 mg7% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Grapefruit (Pink / Red) provides 0.35 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.27 mg, +364%).

Vitamin B6Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.07 mg4% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Grapefruit (Pink / Red) provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

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

PotassiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

166 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Grapefruit (Pink / Red) provides 166 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+85.2 mg, +105%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

27.1 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Grapefruit (Pink / Red) provides 27.1 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+22.5 mg, +488%).

IronPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.10 mg in Grapefruit (Pink / Red) (+0.78 mg, +796%).

MagnesiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

11.1 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 11.1 mg in Grapefruit (Pink / Red) (+48.1 mg, +435%).

PhosphorusPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

22.1 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 22.1 mg in Grapefruit (Pink / Red) (+101 mg, +457%).

ZincPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.09 mg in Grapefruit (Pink / Red) (+0.69 mg, +807%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.02 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Grapefruit (Pink / Red) (+0.85 g, +4929%).

Nutrient

Grapefruit (Pink / Red)Amount per 100 kcal (238 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Grapefruit (Pink / Red)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

1.8 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.8 g in Grapefruit (Pink / Red) (+3.6 g, +197%).

CarbohydratesGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

25.4 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Grapefruit (Pink / Red) provides 25.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.4 g, +1216%).

Dietary FiberGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

3.8 g14% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Grapefruit (Pink / Red) provides 3.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.7 g, +253%).

Total FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.33 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.33 g in Grapefruit (Pink / Red) (+8.5 g, +2550%).

Total SugarsGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

16.4 g33% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Grapefruit (Pink / Red) provides 16.4 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+16.1 g, +6407%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

74.3 mg83% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Grapefruit (Pink / Red) provides 74.3 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+73.9 mg, +21612%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

138 µg15% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Grapefruit (Pink / Red) provides 138 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+138 µg, +76589%).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.31 mg2% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.31 mg in Grapefruit (Pink / Red) (+0.08 mg, +27%).

Vitamin KPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

Folate (DFE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

31 µg8% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Grapefruit (Pink / Red) provides 31 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+21 µg, +196%).

Thiamin (Vitamin B1)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.10 mg9% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Grapefruit (Pink / Red) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Grapefruit (Pink / Red)

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.49 mg3% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.49 mg in Grapefruit (Pink / Red) (+0.41 mg, +85%).

Pantothenic Acid (B5)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.67 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Grapefruit (Pink / Red) provides 0.67 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.54 mg, +399%).

Vitamin B6Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.13 mg7% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Grapefruit (Pink / Red) provides slightly more vitamin b6 (0.13 mg vs 0.03 mg).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 mg

Pumpkin Seeds (Pepitas)

1.3 mg

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

PotassiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

321 mg7% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Grapefruit (Pink / Red) provides 321 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+176 mg, +121%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

52.4 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Grapefruit (Pink / Red) provides 52.4 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+44.1 mg, +532%).

IronPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.19 mg1% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.19 mg in Grapefruit (Pink / Red) (+1.4 mg, +734%).

MagnesiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

21.4 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 21.4 mg in Grapefruit (Pink / Red) (+85.1 mg, +397%).

PhosphorusPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

42.8 mg3% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 42.8 mg in Grapefruit (Pink / Red) (+179 mg, +418%).

ZincPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.17 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.17 mg in Grapefruit (Pink / Red) (+1.2 mg, +744%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.03 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.03 g in Grapefruit (Pink / Red) (+1.5 g, +4578%).

Nutrient

Grapefruit (Pink / Red)Normalized to 300 kcal (714 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Grapefruit (Pink / Red)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

5.5 g11% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 5.5 g in Grapefruit (Pink / Red) (+10.8 g, +197%).

CarbohydratesGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

76.1 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Grapefruit (Pink / Red) provides 76.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+70.3 g, +1216%).

Dietary FiberGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

11.4 g41% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Grapefruit (Pink / Red) provides 11.4 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+8.2 g, +253%).

Total FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

1.00 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.00 g in Grapefruit (Pink / Red) (+25.5 g, +2550%).

Total SugarsGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

49.2 g98% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Grapefruit (Pink / Red) provides 49.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+48.4 g, +6407%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

223 mg248% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Grapefruit (Pink / Red) provides 223 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+222 mg, +21612%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

414 µg46% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Grapefruit (Pink / Red) provides 414 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+414 µg, +76589%).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.93 mg6% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.93 mg in Grapefruit (Pink / Red) (+0.25 mg, +27%).

Vitamin KPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

Folate (DFE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

93 µg23% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Grapefruit (Pink / Red) provides 93 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+61 µg, +196%).

Thiamin (Vitamin B1)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.31 mg26% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Grapefruit (Pink / Red) provides 0.31 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +108%).

Riboflavin (Vitamin B2)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.22 mg17% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Grapefruit (Pink / Red) provides 0.22 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +168%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

1.5 mg9% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.5 mg in Grapefruit (Pink / Red) (+1.2 mg, +85%).

Pantothenic Acid (B5)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

2.0 mg40% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Grapefruit (Pink / Red) provides 2.0 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.6 mg, +399%).

Vitamin B6Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.38 mg22% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Grapefruit (Pink / Red) provides 0.38 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.30 mg, +390%).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Grapefruit (Pink / Red) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

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

PotassiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

964 mg21% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Grapefruit (Pink / Red) provides 964 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+527 mg, +121%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

157 mg12% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Grapefruit (Pink / Red) provides 157 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+132 mg, +532%).

IronPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.57 mg3% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.57 mg in Grapefruit (Pink / Red) (+4.2 mg, +734%).

MagnesiumPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

64.3 mg15% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 64.3 mg in Grapefruit (Pink / Red) (+255 mg, +397%).

PhosphorusPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

129 mg10% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 129 mg in Grapefruit (Pink / Red) (+537 mg, +418%).

ZincPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.50 mg5% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.50 mg in Grapefruit (Pink / Red) (+3.7 mg, +744%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Grapefruit (Pink / Red)

0.10 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.10 g in Grapefruit (Pink / Red) (+4.6 g, +4578%).

Grapefruit (Pink / Red) vs Pumpkin Seeds (Pepitas)

Grapefruit (Pink / Red)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary