Side-by-Side Comparison

Orange vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Orange

47Calories

0.9Protein

2.4Fiber

53.2Vit 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%

Orange

Orange has fewer calories (energy) (47 kcal vs 559 kcal, 512 kcal less).

Higher Protein

+3116%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.94 g in Orange (+29.3 g, +3116%).

Higher Dietary Fiber

+150%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.4 g in Orange (+3.6 g, +150%).

Higher Vitamin C

+2700%

Orange

Orange provides 53.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+51.3 mg, +2700%).

Comparing per 100 g standard edible portion.

Nutrient

Orange100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Orange

47 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 47 kcal in Orange (+512 kcal, +1089%).

ProteinPumpkin Seeds (Pepitas) higher

Orange

0.94 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.94 g in Orange (+29.3 g, +3116%).

CarbohydratesOrange higher

Orange

11.8 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Orange provides 11.8 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+1.0 g, +10%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Orange

2.4 g9% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.4 g in Orange (+3.6 g, +150%).

Total FatPumpkin Seeds (Pepitas) higher

Orange

0.12 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.12 g in Orange (+48.9 g, +40775%).

Total SugarsOrange higher

Orange

9.4 g19% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Orange provides 9.4 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+8.0 g, +568%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

53.2 mg59% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Orange provides 53.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+51.3 mg, +2700%).

Vitamin A (RAE)Orange higher

Orange

11 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Orange provides 11 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+10 µg, +1000%).

Vitamin DSimilar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Orange

0.18 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.18 mg in Orange (+2.0 mg, +1111%).

Vitamin KPumpkin Seeds (Pepitas) higher

Orange

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

Orange

30 µg8% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 30 µg in Orange (+28 µg, +93%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Orange

0.09 mg7% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.09 mg in Orange (+0.19 mg, +214%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Orange

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Orange

0.28 mg2% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.28 mg in Orange (+4.7 mg, +1668%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Orange

0.25 mg5% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.25 mg in Orange (+0.50 mg, +200%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Orange

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

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Orange

0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Orange

181 mg4% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 181 mg in Orange (+628 mg, +347%).

CalciumPumpkin Seeds (Pepitas) higher

Orange

40.0 mg3% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 40.0 mg in Orange (+6.0 mg, +15%).

IronPumpkin Seeds (Pepitas) higher

Orange

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.10 mg in Orange (+8.7 mg, +8720%).

MagnesiumPumpkin Seeds (Pepitas) higher

Orange

10.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 10.0 mg in Orange (+582 mg, +5820%).

PhosphorusPumpkin Seeds (Pepitas) higher

Orange

14.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

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

ZincPumpkin Seeds (Pepitas) higher

Orange

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

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

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Orange

0.02 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.02 g in Orange (+8.6 g, +57633%).

Nutrient

Orange131 g (1 medium orange (131 g))

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

Macronutrients6 nutrients

Calories (Energy)Orange higher

Orange

62 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Orange provides 62 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+6 kcal, +10%).

ProteinPumpkin Seeds (Pepitas) higher

Orange

1.2 g2% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.2 g in Orange (+1.8 g, +145%).

CarbohydratesOrange higher

Orange

15.4 g6% DV

Pumpkin Seeds (Pepitas)

1.1 g

Orange provides 15.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+14.3 g, +1337%).

Dietary FiberOrange higher

Orange

3.1 g11% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Orange provides 3.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.5 g, +424%).

Total FatPumpkin Seeds (Pepitas) higher

Orange

0.16 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.16 g in Orange (+4.7 g, +3020%).

Total SugarsOrange higher

Orange

12.2 g24% DV

Pumpkin Seeds (Pepitas)

0.14 g

Orange provides 12.2 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+12.1 g, +8649%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

69.7 mg77% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Orange provides 69.7 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+69.5 mg, +36580%).

Vitamin A (RAE)Orange higher

Orange

14 µg2% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Orange provides 14 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+14 µg, +14310%).

Vitamin DSimilar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ESimilar

Orange

0.24 mg2% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Both Orange and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.24 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Orange

0 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

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

Folate (DFE)Orange higher

Orange

39 µg10% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Orange provides 39 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+34 µg, +578%).

Thiamin (Vitamin B1)Orange higher

Orange

0.11 mg9% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Orange provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Orange

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Orange

0.37 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.37 mg in Orange (+0.13 mg, +35%).

Pantothenic Acid (B5)Orange higher

Orange

0.33 mg7% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Orange provides 0.33 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.25 mg, +337%).

Vitamin B6Orange higher

Orange

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

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

Vitamin B12Similar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Orange

0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

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

PotassiumOrange higher

Orange

237 mg5% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Orange provides 237 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+156 mg, +193%).

CalciumOrange higher

Orange

52.4 mg4% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Orange provides 52.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+47.8 mg, +1039%).

IronPumpkin Seeds (Pepitas) higher

Orange

0.13 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.13 mg in Orange (+0.75 mg, +573%).

MagnesiumPumpkin Seeds (Pepitas) higher

Orange

13.1 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 13.1 mg in Orange (+46.1 mg, +352%).

PhosphorusPumpkin Seeds (Pepitas) higher

Orange

18.3 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 18.3 mg in Orange (+105 mg, +572%).

ZincPumpkin Seeds (Pepitas) higher

Orange

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.09 mg in Orange (+0.69 mg, +752%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Orange

0.02 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Orange (+0.85 g, +4307%).

Nutrient

OrangeAmount per 100 kcal (213 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Orange

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Orange

2.0 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.0 g in Orange (+3.4 g, +172%).

CarbohydratesOrange higher

Orange

25.0 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Orange provides 25.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.1 g, +1198%).

Dietary FiberOrange higher

Orange

5.1 g18% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Orange provides 5.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+4.0 g, +373%).

Total FatPumpkin Seeds (Pepitas) higher

Orange

0.26 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.26 g in Orange (+8.6 g, +3354%).

Total SugarsOrange higher

Orange

19.9 g40% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Orange provides 19.9 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+19.7 g, +7803%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

113 mg126% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Orange provides 113 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+113 mg, +33033%).

Vitamin A (RAE)Orange higher

Orange

23 µg3% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Orange provides 23 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+23 µg, +12917%).

Vitamin DSimilar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ESimilar

Orange

0.38 mg3% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Both Orange and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.38 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Orange

0 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

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

Folate (DFE)Orange higher

Orange

64 µg16% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Orange provides 64 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+53 µg, +512%).

Thiamin (Vitamin B1)Orange higher

Orange

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Orange provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Orange higher

Orange

0.09 mg7% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Orange provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Orange

0.60 mg4% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.60 mg in Orange (+0.30 mg, +49%).

Pantothenic Acid (B5)Orange higher

Orange

0.53 mg11% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Orange provides 0.53 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +294%).

Vitamin B6Orange higher

Orange

0.13 mg8% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Orange provides slightly more vitamin b6 (0.13 mg vs 0.03 mg).

Vitamin B12Similar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Orange

0 mg

Pumpkin Seeds (Pepitas)

1.3 mg

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

PotassiumOrange higher

Orange

386 mg8% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Orange provides 386 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+240 mg, +165%).

CalciumOrange higher

Orange

85.2 mg7% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Orange provides 85.2 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+76.9 mg, +929%).

IronPumpkin Seeds (Pepitas) higher

Orange

0.21 mg1% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.21 mg in Orange (+1.4 mg, +645%).

MagnesiumPumpkin Seeds (Pepitas) higher

Orange

21.3 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 21.3 mg in Orange (+85.3 mg, +400%).

PhosphorusPumpkin Seeds (Pepitas) higher

Orange

29.8 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 29.8 mg in Orange (+192 mg, +644%).

ZincPumpkin Seeds (Pepitas) higher

Orange

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.15 mg in Orange (+1.3 mg, +843%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Orange

0.03 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.03 g in Orange (+1.5 g, +4779%).

Nutrient

OrangeNormalized to 300 kcal (638 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Orange

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Orange

6.0 g12% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.0 g in Orange (+10.3 g, +172%).

CarbohydratesOrange higher

Orange

75.0 g27% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Orange provides 75.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+69.2 g, +1196%).

Dietary FiberOrange higher

Orange

15.3 g55% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Orange provides 15.3 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+12.1 g, +373%).

Total FatPumpkin Seeds (Pepitas) higher

Orange

0.77 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.77 g in Orange (+25.7 g, +3360%).

Total SugarsOrange higher

Orange

59.7 g119% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Orange provides 59.7 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+58.9 g, +7791%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

339 mg377% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Orange provides 339 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+338 mg, +32981%).

Vitamin A (RAE)Orange higher

Orange

70 µg8% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Orange provides 70 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+70 µg, +12896%).

Vitamin DSimilar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin ESimilar

Orange

1.1 mg8% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Both Orange and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (1.1 mg).

Vitamin KPumpkin Seeds (Pepitas) higher

Orange

0 µg

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

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

Folate (DFE)Orange higher

Orange

191 µg48% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Orange provides 191 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+160 µg, +511%).

Thiamin (Vitamin B1)Orange higher

Orange

0.56 mg46% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Orange provides 0.56 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +277%).

Riboflavin (Vitamin B2)Orange higher

Orange

0.26 mg20% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Orange provides 0.26 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +209%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Orange

1.8 mg11% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.8 mg in Orange (+0.89 mg, +50%).

Pantothenic Acid (B5)Orange higher

Orange

1.6 mg32% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Orange provides 1.6 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +294%).

Vitamin B6Orange higher

Orange

0.38 mg23% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Orange provides 0.38 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.31 mg, +396%).

Vitamin B12Similar

Orange

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Orange

0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

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

PotassiumOrange higher

Orange

1,155 mg25% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Orange provides 1,155 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+718 mg, +164%).

CalciumOrange higher

Orange

255 mg20% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Orange provides 255 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+230 mg, +927%).

IronPumpkin Seeds (Pepitas) higher

Orange

0.64 mg4% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.64 mg in Orange (+4.1 mg, +647%).

MagnesiumPumpkin Seeds (Pepitas) higher

Orange

63.8 mg15% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 63.8 mg in Orange (+256 mg, +401%).

PhosphorusPumpkin Seeds (Pepitas) higher

Orange

89.3 mg7% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 89.3 mg in Orange (+577 mg, +645%).

ZincPumpkin Seeds (Pepitas) higher

Orange

0.45 mg4% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.45 mg in Orange (+3.8 mg, +844%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Orange

0.10 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.10 g in Orange (+4.6 g, +4787%).

Orange vs Pumpkin Seeds (Pepitas)

Orange

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary