Side-by-Side Comparison

Pomegranate vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit 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

-85%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 559 kcal, 476 kcal less).

Higher Protein

+1710%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.7 g in Pomegranate (+28.6 g, +1710%).

Higher Dietary Fiber

+50%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 4.0 g in Pomegranate (+2.0 g, +50%).

Higher Vitamin C

+437%

Pomegranate

Pomegranate provides 10.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+8.3 mg, +437%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pomegranate

83 kcal4% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 83 kcal in Pomegranate (+476 kcal, +573%).

ProteinPumpkin Seeds (Pepitas) higher

Pomegranate

1.7 g3% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.7 g in Pomegranate (+28.6 g, +1710%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pomegranate provides 18.7 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+8.0 g, +75%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pomegranate

4.0 g14% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 4.0 g in Pomegranate (+2.0 g, +50%).

Total FatPumpkin Seeds (Pepitas) higher

Pomegranate

1.2 g2% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 1.2 g in Pomegranate (+47.9 g, +4092%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pomegranate provides 13.7 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+12.3 g, +876%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pomegranate provides 10.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+8.3 mg, +437%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pomegranate

0.60 mg4% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.60 mg in Pomegranate (+1.6 mg, +263%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pomegranate provides 16 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+9.1 µg, +125%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pomegranate

38 µg10% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 38 µg in Pomegranate (+20 µg, +53%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pomegranate

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.07 mg in Pomegranate (+0.21 mg, +307%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pomegranate

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

Pomegranate

0.29 mg2% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.29 mg in Pomegranate (+4.7 mg, +1602%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pomegranate

0.38 mg8% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.38 mg in Pomegranate (+0.37 mg, +99%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pomegranate

0.08 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pomegranate

3.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

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

PotassiumPumpkin Seeds (Pepitas) higher

Pomegranate

236 mg5% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 236 mg in Pomegranate (+573 mg, +243%).

CalciumPumpkin Seeds (Pepitas) higher

Pomegranate

10.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 10.0 mg in Pomegranate (+36.0 mg, +360%).

IronPumpkin Seeds (Pepitas) higher

Pomegranate

0.30 mg2% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.30 mg in Pomegranate (+8.5 mg, +2840%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pomegranate

12.0 mg3% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 12.0 mg in Pomegranate (+580 mg, +4833%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pomegranate

36.0 mg3% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 36.0 mg in Pomegranate (+1,197 mg, +3325%).

ZincPumpkin Seeds (Pepitas) higher

Pomegranate

0.35 mg3% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.35 mg in Pomegranate (+7.5 mg, +2131%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pomegranate

0.12 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.12 g in Pomegranate (+8.5 g, +7117%).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

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

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pomegranate provides 144 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+89 kcal, +158%).

ProteinPumpkin Seeds (Pepitas) higher

Pomegranate

2.9 g6% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.9 g in Pomegranate (+0.12 g, +4%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Pumpkin Seeds (Pepitas)

1.1 g

Pomegranate provides 32.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+31.5 g, +2938%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Pomegranate provides 7.0 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+6.4 g, +1060%).

Total FatPumpkin Seeds (Pepitas) higher

Pomegranate

2.0 g3% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 2.0 g in Pomegranate (+2.9 g, +141%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Pumpkin Seeds (Pepitas)

0.14 g

Pomegranate provides 23.8 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+23.6 g, +16890%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Pomegranate provides 17.7 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+17.6 mg, +9241%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pomegranate provides 1.0 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.83 mg, +379%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pomegranate provides 29 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+28 µg, +3809%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Pomegranate provides 66 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+60 µg, +1040%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.12 mg10% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Similar

Pomegranate

0.51 mg3% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Both Pomegranate and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (0.51 mg).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Pomegranate provides 0.66 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.58 mg, +775%).

Vitamin B6Pomegranate higher

Pomegranate

0.13 mg8% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.01 mg).

Vitamin B12Similar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Pomegranate provides 5.2 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+4.5 mg, +646%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Pomegranate provides 411 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+330 mg, +408%).

CalciumPomegranate higher

Pomegranate

17.4 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Pomegranate provides 17.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+12.8 mg, +278%).

IronPumpkin Seeds (Pepitas) higher

Pomegranate

0.52 mg3% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.52 mg in Pomegranate (+0.36 mg, +69%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pomegranate

20.9 mg5% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 20.9 mg in Pomegranate (+38.3 mg, +184%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pomegranate

62.6 mg5% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 62.6 mg in Pomegranate (+60.7 mg, +97%).

ZincPumpkin Seeds (Pepitas) higher

Pomegranate

0.61 mg6% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.61 mg in Pomegranate (+0.17 mg, +28%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pomegranate

0.21 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.21 g in Pomegranate (+0.66 g, +315%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Pomegranate

2.0 g4% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

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

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Pomegranate provides 22.4 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+20.5 g, +1064%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Pomegranate provides 4.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.7 g, +344%).

Total FatPumpkin Seeds (Pepitas) higher

Pomegranate

1.4 g2% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.4 g in Pomegranate (+7.4 g, +529%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Pomegranate provides 16.4 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+16.2 g, +6410%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Pomegranate provides 12.2 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+11.9 mg, +3479%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pomegranate provides 0.72 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.33 mg, +83%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pomegranate provides 20 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+18 µg, +1398%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Pomegranate provides 46 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+35 µg, +337%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Pomegranate and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pomegranate

0.35 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.35 mg in Pomegranate (+0.55 mg, +155%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Pomegranate provides 0.45 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +235%).

Vitamin B6Pomegranate higher

Pomegranate

0.09 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Pomegranate provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.6 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pomegranate provides 3.6 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +186%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pomegranate provides 283 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+138 mg, +94%).

CalciumPomegranate higher

Pomegranate

12.0 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Pomegranate provides 12.0 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+3.7 mg, +45%).

IronPumpkin Seeds (Pepitas) higher

Pomegranate

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.36 mg in Pomegranate (+1.2 mg, +341%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pomegranate

14.4 mg3% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 14.4 mg in Pomegranate (+92.2 mg, +640%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pomegranate

43.2 mg3% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 43.2 mg in Pomegranate (+179 mg, +414%).

ZincPumpkin Seeds (Pepitas) higher

Pomegranate

0.42 mg4% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.42 mg in Pomegranate (+0.99 mg, +235%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pomegranate

0.14 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.14 g in Pomegranate (+1.4 g, +983%).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

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

ProteinPumpkin Seeds (Pepitas) higher

Pomegranate

6.0 g12% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.0 g in Pomegranate (+10.3 g, +171%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Pomegranate provides 67.5 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+61.7 g, +1067%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Pomegranate provides 14.4 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+11.2 g, +346%).

Total FatPumpkin Seeds (Pepitas) higher

Pomegranate

4.2 g5% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.2 g in Pomegranate (+22.3 g, +527%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Pomegranate provides 49.3 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+48.6 g, +6428%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pomegranate provides 36.8 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+35.8 mg, +3489%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pomegranate provides 2.2 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+0.99 mg, +84%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pomegranate provides 59 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+55 µg, +1402%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pomegranate provides 137 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+106 µg, +338%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.24 mg20% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pomegranate provides 0.24 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.09 mg, +64%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pomegranate

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.1 mg in Pomegranate (+1.6 mg, +155%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Pomegranate provides 1.4 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.96 mg, +236%).

Vitamin B6Pomegranate higher

Pomegranate

0.27 mg16% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Pomegranate provides 0.27 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +251%).

Vitamin B12Similar

Pomegranate

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

10.8 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pomegranate provides 10.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+7.1 mg, +187%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pomegranate provides 852 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+415 mg, +95%).

CalciumPomegranate higher

Pomegranate

36.1 mg3% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Pomegranate provides 36.1 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+11.3 mg, +45%).

IronPumpkin Seeds (Pepitas) higher

Pomegranate

1.1 mg6% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.1 mg in Pomegranate (+3.7 mg, +340%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pomegranate

43.3 mg10% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 43.3 mg in Pomegranate (+276 mg, +638%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pomegranate

130 mg10% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 130 mg in Pomegranate (+536 mg, +412%).

ZincPumpkin Seeds (Pepitas) higher

Pomegranate

1.3 mg11% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.3 mg in Pomegranate (+3.0 mg, +234%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pomegranate

0.43 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.43 g in Pomegranate (+4.2 g, +980%).

Pomegranate vs Pumpkin Seeds (Pepitas)

Pomegranate

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary