Side-by-Side Comparison

Kiwi (Kiwifruit) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

-89%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 559 kcal, 498 kcal less).

Higher Protein

+2552%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Kiwi (Kiwifruit) (+29.1 g, +2552%).

Higher Dietary Fiber

+100%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.0 g in Kiwi (Kiwifruit) (+3.0 g, +100%).

Higher Vitamin C

+4779%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+90.8 mg, +4779%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 61 kcal in Kiwi (Kiwifruit) (+498 kcal, +816%).

ProteinPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Kiwi (Kiwifruit) (+29.1 g, +2552%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Kiwi (Kiwifruit) provides 14.7 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+3.9 g, +37%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 3.0 g in Kiwi (Kiwifruit) (+3.0 g, +100%).

Total FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.52 g in Kiwi (Kiwifruit) (+48.5 g, +9333%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Kiwi (Kiwifruit) provides 9.0 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+7.6 g, +542%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+90.8 mg, +4779%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Kiwi (Kiwifruit) provides 4.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+3.0 µg, +300%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 1.5 mg in Kiwi (Kiwifruit) (+0.72 mg, +49%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Kiwi (Kiwifruit) provides 40 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+33 µg, +452%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

25 µg6% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 25 µg in Kiwi (Kiwifruit) (+33 µg, +132%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

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

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

0.34 mg2% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.34 mg in Kiwi (Kiwifruit) (+4.6 mg, +1362%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.57 mg, +310%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.06 mg4% 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

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

3.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+4.0 mg, +133%).

PotassiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

312 mg7% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 312 mg in Kiwi (Kiwifruit) (+497 mg, +159%).

CalciumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+12.0 mg, +35%).

IronPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.31 mg in Kiwi (Kiwifruit) (+8.5 mg, +2745%).

MagnesiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

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

PhosphorusPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 34.0 mg in Kiwi (Kiwifruit) (+1,199 mg, +3526%).

ZincPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.14 mg in Kiwi (Kiwifruit) (+7.7 mg, +5479%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.03 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.03 g in Kiwi (Kiwifruit) (+8.6 g, +29762%).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

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

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 42 kcal in Kiwi (Kiwifruit) (+14 kcal, +33%).

ProteinPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.79 g in Kiwi (Kiwifruit) (+2.2 g, +284%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Pumpkin Seeds (Pepitas)

1.1 g

Kiwi (Kiwifruit) provides 10.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+9.0 g, +844%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Kiwi (Kiwifruit) provides 2.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.5 g, +245%).

Total FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.36 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.36 g in Kiwi (Kiwifruit) (+4.5 g, +1267%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Pumpkin Seeds (Pepitas)

0.14 g

Kiwi (Kiwifruit) provides 6.2 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+6.1 g, +4331%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Kiwi (Kiwifruit) provides 64.0 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+63.8 mg, +33565%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Kiwi (Kiwifruit) provides 2.8 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+2.7 µg, +2660%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.79 mg, +362%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Kiwi (Kiwifruit) provides 28 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+27 µg, +3709%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17 µg4% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Kiwi (Kiwifruit) provides 17 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+11 µg, +197%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Kiwi (Kiwifruit) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.26 mg, +112%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.08 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Kiwi (Kiwifruit) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +196%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Kiwi (Kiwifruit) provides 215 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+134 mg, +166%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Kiwi (Kiwifruit) provides 23.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+18.9 mg, +410%).

IronPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.67 mg, +312%).

MagnesiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 11.7 mg in Kiwi (Kiwifruit) (+47.5 mg, +405%).

PhosphorusPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 23.5 mg in Kiwi (Kiwifruit) (+99.8 mg, +426%).

ZincPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.68 mg, +708%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.02 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Kiwi (Kiwifruit) (+0.85 g, +4228%).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.9 g in Kiwi (Kiwifruit) (+3.6 g, +191%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Kiwi (Kiwifruit) provides 24.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+22.1 g, +1147%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Kiwi (Kiwifruit) provides 4.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.8 g, +356%).

Total FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.85 g in Kiwi (Kiwifruit) (+8.0 g, +935%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+14.5 g, +5751%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Kiwi (Kiwifruit) provides 152 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+152 mg, +44353%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Kiwi (Kiwifruit) provides 6.6 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+6.4 µg, +3544%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +510%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Kiwi (Kiwifruit) provides 66 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+65 µg, +4930%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Kiwi (Kiwifruit) provides 41 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+31 µg, +293%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.04 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.34 mg, +61%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +122%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Kiwi (Kiwifruit) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+3.7 mg, +290%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Kiwi (Kiwifruit) provides 512 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+366 mg, +251%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+47.5 mg, +573%).

IronPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.51 mg in Kiwi (Kiwifruit) (+1.1 mg, +212%).

MagnesiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 27.9 mg in Kiwi (Kiwifruit) (+78.7 mg, +282%).

PhosphorusPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 55.8 mg in Kiwi (Kiwifruit) (+166 mg, +298%).

ZincPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.23 mg in Kiwi (Kiwifruit) (+1.2 mg, +512%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.05 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Kiwi (Kiwifruit) (+1.5 g, +3178%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 5.6 g in Kiwi (Kiwifruit) (+10.7 g, +191%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Kiwi (Kiwifruit) provides 72.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+66.3 g, +1147%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Kiwi (Kiwifruit) provides 14.8 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+11.5 g, +356%).

Total FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 2.6 g in Kiwi (Kiwifruit) (+23.9 g, +935%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Kiwi (Kiwifruit) provides 44.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+43.5 g, +5751%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Kiwi (Kiwifruit) provides 456 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+455 mg, +44353%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Kiwi (Kiwifruit) provides 20 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+19 µg, +3544%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+6.0 mg, +510%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Kiwi (Kiwifruit) provides 198 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+194 µg, +4930%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Kiwi (Kiwifruit) provides 123 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+92 µg, +293%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.13 mg11% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

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

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.12 mg9% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Both Kiwi (Kiwifruit) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.7 mg in Kiwi (Kiwifruit) (+1.0 mg, +61%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.50 mg, +122%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +301%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+11.0 mg, +290%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,098 mg, +251%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Kiwi (Kiwifruit) provides 167 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+142 mg, +573%).

IronPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.5 mg in Kiwi (Kiwifruit) (+3.2 mg, +212%).

MagnesiumPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 83.6 mg in Kiwi (Kiwifruit) (+236 mg, +282%).

PhosphorusPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

167 mg13% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 167 mg in Kiwi (Kiwifruit) (+499 mg, +298%).

ZincPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.69 mg in Kiwi (Kiwifruit) (+3.5 mg, +512%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.14 g in Kiwi (Kiwifruit) (+4.5 g, +3178%).

Kiwi (Kiwifruit) vs Pumpkin Seeds (Pepitas)

Kiwi (Kiwifruit)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary