Side-by-Side Comparison

Peaches & Nectarines vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Ripe velvet-skinned peach sliced open showing juicy golden stone fruit flesh

fruits

Peaches & Nectarines

39Calories

0.9Protein

1.5Fiber

6.6Vit 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

-93%

Peaches & Nectarines

Peaches & Nectarines has fewer calories (energy) (39 kcal vs 559 kcal, 520 kcal less).

Higher Protein

+3222%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.91 g in Peaches & Nectarines (+29.3 g, +3222%).

Higher Dietary Fiber

+300%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.5 g in Peaches & Nectarines (+4.5 g, +300%).

Higher Vitamin C

+247%

Peaches & Nectarines

Peaches & Nectarines provides 6.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+4.7 mg, +247%).

Comparing per 100 g standard edible portion.

Nutrient

Peaches & Nectarines100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

39 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 39 kcal in Peaches & Nectarines (+520 kcal, +1333%).

ProteinPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.91 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.91 g in Peaches & Nectarines (+29.3 g, +3222%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

9.5 g3% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 9.5 g in Peaches & Nectarines (+1.2 g, +12%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

1.5 g5% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.5 g in Peaches & Nectarines (+4.5 g, +300%).

Total FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.25 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.25 g in Peaches & Nectarines (+48.8 g, +19520%).

Total SugarsPeaches & Nectarines higher

Peaches & Nectarines

8.4 g17% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Peaches & Nectarines provides 8.4 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+7.0 g, +499%).

Vitamins12 nutrients

Vitamin CPeaches & Nectarines higher

Peaches & Nectarines

6.6 mg7% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Peaches & Nectarines provides 6.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+4.7 mg, +247%).

Vitamin A (RAE)Peaches & Nectarines higher

Peaches & Nectarines

16 µg2% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Peaches & Nectarines provides 16 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+15 µg, +1500%).

Vitamin DSimilar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.73 mg5% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.73 mg in Peaches & Nectarines (+1.5 mg, +199%).

Vitamin KPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

2.6 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.6 µg in Peaches & Nectarines (+4.7 µg, +181%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

4.0 µg1% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 4.0 µg in Peaches & Nectarines (+54 µg, +1350%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.02 mg in Peaches & Nectarines (+0.25 mg, +1038%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

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

Peaches & Nectarines

0.81 mg5% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.81 mg in Peaches & Nectarines (+4.2 mg, +519%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.15 mg3% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.15 mg in Peaches & Nectarines (+0.60 mg, +390%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.03 mg1% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.03 mg).

Vitamin B12Similar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

190 mg4% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 190 mg in Peaches & Nectarines (+619 mg, +326%).

CalciumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

6.0 mg

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 6.0 mg in Peaches & Nectarines (+40.0 mg, +667%).

IronPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.25 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.25 mg in Peaches & Nectarines (+8.6 mg, +3428%).

MagnesiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

9.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 9.0 mg in Peaches & Nectarines (+583 mg, +6478%).

PhosphorusPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

20.0 mg2% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 20.0 mg in Peaches & Nectarines (+1,213 mg, +6065%).

ZincPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.17 mg2% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.17 mg in Peaches & Nectarines (+7.6 mg, +4494%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.02 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.02 g in Peaches & Nectarines (+8.6 g, +45479%).

Nutrient

Peaches & Nectarines150 g (1 medium peach (150 g))

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

Macronutrients6 nutrients

Calories (Energy)Peaches & Nectarines higher

Peaches & Nectarines

59 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Peaches & Nectarines provides 59 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+3 kcal, +5%).

ProteinPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

1.4 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.4 g in Peaches & Nectarines (+1.7 g, +121%).

CarbohydratesPeaches & Nectarines higher

Peaches & Nectarines

14.3 g5% DV

Pumpkin Seeds (Pepitas)

1.1 g

Peaches & Nectarines provides 14.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+13.2 g, +1236%).

Dietary FiberPeaches & Nectarines higher

Peaches & Nectarines

2.3 g8% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Peaches & Nectarines provides 2.3 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.7 g, +275%).

Total FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.38 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.38 g in Peaches & Nectarines (+4.5 g, +1208%).

Total SugarsPeaches & Nectarines higher

Peaches & Nectarines

12.6 g25% DV

Pumpkin Seeds (Pepitas)

0.14 g

Peaches & Nectarines provides 12.6 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+12.4 g, +8889%).

Vitamins12 nutrients

Vitamin CPeaches & Nectarines higher

Peaches & Nectarines

9.9 mg11% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Peaches & Nectarines provides 9.9 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+9.7 mg, +5111%).

Vitamin A (RAE)Peaches & Nectarines higher

Peaches & Nectarines

24 µg3% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Peaches & Nectarines provides 24 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+24 µg, +23900%).

Vitamin DSimilar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPeaches & Nectarines higher

Peaches & Nectarines

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Peaches & Nectarines provides 1.1 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.88 mg, +402%).

Vitamin KPeaches & Nectarines higher

Peaches & Nectarines

3.9 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Peaches & Nectarines provides 3.9 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+3.2 µg, +434%).

Folate (DFE)Peaches & Nectarines higher

Peaches & Nectarines

6.0 µg2% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Peaches & Nectarines provides 6.0 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+0.2 µg, +3%).

Thiamin (Vitamin B1)Similar

Peaches & Nectarines

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Peaches & Nectarines

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

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

Niacin (Vitamin B3)Peaches & Nectarines higher

Peaches & Nectarines

1.2 mg8% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Peaches & Nectarines provides 1.2 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.71 mg, +142%).

Pantothenic Acid (B5)Peaches & Nectarines higher

Peaches & Nectarines

0.23 mg5% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Peaches & Nectarines provides 0.23 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +206%).

Vitamin B6Similar

Peaches & Nectarines

0.04 mg2% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

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

PotassiumPeaches & Nectarines higher

Peaches & Nectarines

285 mg6% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Peaches & Nectarines provides 285 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+204 mg, +252%).

CalciumPeaches & Nectarines higher

Peaches & Nectarines

9.0 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Peaches & Nectarines provides 9.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+4.4 mg, +96%).

IronPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.38 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.38 mg in Peaches & Nectarines (+0.51 mg, +135%).

MagnesiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

13.5 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 13.5 mg in Peaches & Nectarines (+45.7 mg, +339%).

PhosphorusPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

30.0 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 30.0 mg in Peaches & Nectarines (+93.3 mg, +311%).

ZincPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.26 mg2% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.26 mg in Peaches & Nectarines (+0.53 mg, +206%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.03 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.03 g in Peaches & Nectarines (+0.84 g, +2939%).

Nutrient

Peaches & NectarinesAmount per 100 kcal (256 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Peaches & Nectarines

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

2.3 g5% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.3 g in Peaches & Nectarines (+3.1 g, +134%).

CarbohydratesPeaches & Nectarines higher

Peaches & Nectarines

24.4 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Peaches & Nectarines provides 24.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+22.5 g, +1167%).

Dietary FiberPeaches & Nectarines higher

Peaches & Nectarines

3.8 g14% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Peaches & Nectarines provides 3.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.8 g, +256%).

Total FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.64 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.64 g in Peaches & Nectarines (+8.2 g, +1280%).

Total SugarsPeaches & Nectarines higher

Peaches & Nectarines

21.5 g43% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Peaches & Nectarines provides 21.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+21.2 g, +8423%).

Vitamins12 nutrients

Vitamin CPeaches & Nectarines higher

Peaches & Nectarines

16.9 mg19% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Peaches & Nectarines provides 16.9 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+16.6 mg, +4840%).

Vitamin A (RAE)Peaches & Nectarines higher

Peaches & Nectarines

41 µg5% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Peaches & Nectarines provides 41 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+41 µg, +22656%).

Vitamin DSimilar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPeaches & Nectarines higher

Peaches & Nectarines

1.9 mg12% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Peaches & Nectarines provides 1.9 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +376%).

Vitamin KPeaches & Nectarines higher

Peaches & Nectarines

6.7 µg6% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Peaches & Nectarines provides 6.7 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+5.3 µg, +407%).

Folate (DFE)Similar

Peaches & Nectarines

10 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (10 µg).

Thiamin (Vitamin B1)Similar

Peaches & Nectarines

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Peaches & Nectarines higher

Peaches & Nectarines

0.08 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Peaches & Nectarines provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.03 mg).

Niacin (Vitamin B3)Peaches & Nectarines higher

Peaches & Nectarines

2.1 mg13% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Peaches & Nectarines provides 2.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +130%).

Pantothenic Acid (B5)Peaches & Nectarines higher

Peaches & Nectarines

0.39 mg8% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Peaches & Nectarines provides 0.39 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +190%).

Vitamin B6Similar

Peaches & Nectarines

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

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

Vitamin B12Similar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0 mg

Pumpkin Seeds (Pepitas)

1.3 mg

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

PotassiumPeaches & Nectarines higher

Peaches & Nectarines

486 mg10% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Peaches & Nectarines provides 486 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+341 mg, +234%).

CalciumPeaches & Nectarines higher

Peaches & Nectarines

15.4 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Peaches & Nectarines provides 15.4 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+7.1 mg, +86%).

IronPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.64 mg4% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.64 mg in Peaches & Nectarines (+0.95 mg, +148%).

MagnesiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

23.0 mg5% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 23.0 mg in Peaches & Nectarines (+83.5 mg, +363%).

PhosphorusPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

51.2 mg4% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 51.2 mg in Peaches & Nectarines (+171 mg, +333%).

ZincPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.44 mg4% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.44 mg in Peaches & Nectarines (+0.97 mg, +223%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.05 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Peaches & Nectarines (+1.5 g, +3105%).

Nutrient

Peaches & NectarinesNormalized to 300 kcal (769 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Peaches & Nectarines

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

7.0 g14% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 7.0 g in Peaches & Nectarines (+9.3 g, +133%).

CarbohydratesPeaches & Nectarines higher

Peaches & Nectarines

73.4 g27% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Peaches & Nectarines provides 73.4 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+67.6 g, +1169%).

Dietary FiberPeaches & Nectarines higher

Peaches & Nectarines

11.5 g41% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Peaches & Nectarines provides 11.5 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+8.3 g, +256%).

Total FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

1.9 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.9 g in Peaches & Nectarines (+24.6 g, +1278%).

Total SugarsPeaches & Nectarines higher

Peaches & Nectarines

64.5 g129% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Peaches & Nectarines provides 64.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+63.8 g, +8434%).

Vitamins12 nutrients

Vitamin CPeaches & Nectarines higher

Peaches & Nectarines

50.8 mg56% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Peaches & Nectarines provides 50.8 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+49.7 mg, +4847%).

Vitamin A (RAE)Peaches & Nectarines higher

Peaches & Nectarines

123 µg14% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Peaches & Nectarines provides 123 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+123 µg, +22685%).

Vitamin DSimilar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPeaches & Nectarines higher

Peaches & Nectarines

5.6 mg37% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Peaches & Nectarines provides 5.6 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+4.4 mg, +377%).

Vitamin KPeaches & Nectarines higher

Peaches & Nectarines

20 µg17% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Peaches & Nectarines provides 20 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+16 µg, +407%).

Folate (DFE)Similar

Peaches & Nectarines

31 µg8% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (31 µg).

Thiamin (Vitamin B1)Similar

Peaches & Nectarines

0.18 mg15% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Peaches & Nectarines and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.18 mg).

Riboflavin (Vitamin B2)Peaches & Nectarines higher

Peaches & Nectarines

0.24 mg18% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Peaches & Nectarines provides 0.24 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +189%).

Niacin (Vitamin B3)Peaches & Nectarines higher

Peaches & Nectarines

6.2 mg39% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Peaches & Nectarines provides 6.2 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+3.5 mg, +130%).

Pantothenic Acid (B5)Peaches & Nectarines higher

Peaches & Nectarines

1.2 mg24% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Peaches & Nectarines provides 1.2 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.77 mg, +191%).

Vitamin B6Peaches & Nectarines higher

Peaches & Nectarines

0.19 mg11% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Peaches & Nectarines provides slightly more vitamin b6 (0.19 mg vs 0.08 mg).

Vitamin B12Similar

Peaches & Nectarines

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

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

PotassiumPeaches & Nectarines higher

Peaches & Nectarines

1,461 mg31% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Peaches & Nectarines provides 1,461 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,024 mg, +234%).

CalciumPeaches & Nectarines higher

Peaches & Nectarines

46.1 mg4% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Peaches & Nectarines provides 46.1 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+21.3 mg, +86%).

IronPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

1.9 mg11% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.9 mg in Peaches & Nectarines (+2.8 mg, +148%).

MagnesiumPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

69.2 mg16% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 69.2 mg in Peaches & Nectarines (+250 mg, +362%).

PhosphorusPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

154 mg12% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 154 mg in Peaches & Nectarines (+512 mg, +333%).

ZincPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

1.3 mg12% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.3 mg in Peaches & Nectarines (+2.9 mg, +223%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Peaches & Nectarines

0.15 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.15 g in Peaches & Nectarines (+4.5 g, +3101%).

Peaches & Nectarines vs Pumpkin Seeds (Pepitas)

Peaches & Nectarines

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary