Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit 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

-83%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 559 kcal, 466 kcal less).

Higher Protein

+1109%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+27.7 g, +1109%).

Higher Dietary Fiber

+173%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+3.8 g, +173%).

Higher Vitamin C

+574%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+10.9 mg, +574%).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+466 kcal, +501%).

ProteinPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+27.7 g, +1109%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+10.4 g, +97%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+3.8 g, +173%).

Total FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.13 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+48.9 g, +37631%).

Total SugarsPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+0.25 g, +22%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+10.9 mg, +574%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

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

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.1 mg, +4260%).

Vitamin KPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+5.3 µg, +265%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+30 µg, +107%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +158%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

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

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+3.6 mg, +253%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.58 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +28%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +108%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+3.0 mg, +43%).

PotassiumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+274 mg, +51%).

CalciumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+31.0 mg, +207%).

IronPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+7.7 mg, +717%).

MagnesiumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+564 mg, +2014%).

PhosphorusPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+1,163 mg, +1661%).

ZincPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+7.5 mg, +2069%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.03 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+8.6 g, +28767%).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

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

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+105 kcal, +188%).

ProteinPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+1.3 g, +43%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Pumpkin Seeds (Pepitas)

1.1 g

Potato (Flesh & Skin, Baked) provides 36.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+35.5 g, +3316%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.2 g, +534%).

Total FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.22 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+4.7 g, +2081%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Pumpkin Seeds (Pepitas)

0.14 g

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.8 g, +1321%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+22.0 mg, +11555%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

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

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.13 mg, +152%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Potato (Flesh & Skin, Baked) provides 3.5 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+2.7 µg, +374%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+43 µg, +735%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.02 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +389%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.94 mg, +1247%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.50 mg, +3505%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+16.6 mg, +2371%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+845 mg, +1044%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Potato (Flesh & Skin, Baked) provides 26.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+21.3 mg, +464%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+0.99 mg, +112%).

MagnesiumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 48.4 mg in Potato (Flesh & Skin, Baked) (+10.8 mg, +22%).

PhosphorusSimilar

Potato (Flesh & Skin, Baked)

121 mg10% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of phosphorus (121 mg).

ZincPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+0.16 mg, +25%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.05 g

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+0.81 g, +1569%).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+2.7 g, +102%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+20.9 g, +1085%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Potato (Flesh & Skin, Baked) provides 2.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.3 g, +120%).

Total FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.14 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+8.7 g, +6188%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.99 g, +393%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Potato (Flesh & Skin, Baked) provides 13.8 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+13.5 mg, +3942%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

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

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.34 mg, +627%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Potato (Flesh & Skin, Baked) provides 2.2 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+0.8 µg, +64%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Potato (Flesh & Skin, Baked) provides 30 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+20 µg, +190%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.63 mg, +70%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.50 mg, +367%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.30 mg, +1150%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.8 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+9.5 mg, +757%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+432 mg, +297%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 16.2 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+7.9 mg, +96%).

IronPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.42 mg, +36%).

MagnesiumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+76.3 mg, +252%).

PhosphorusPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+146 mg, +194%).

ZincPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+1.0 mg, +262%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.03 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+1.5 g, +4711%).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+8.2 g, +102%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+62.5 g, +1081%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Potato (Flesh & Skin, Baked) provides 7.1 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+3.9 g, +119%).

Total FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+26.1 g, +6208%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Potato (Flesh & Skin, Baked) provides 3.7 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+3.0 g, +391%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 41.3 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+40.3 mg, +3930%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

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

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+1.0 mg, +629%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Potato (Flesh & Skin, Baked) provides 6.5 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+2.5 µg, +64%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Potato (Flesh & Skin, Baked) provides 90 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+59 µg, +189%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +132%).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.16 mg vs 0.08 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +69%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.5 mg, +366%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.89 mg, +1146%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Potato (Flesh & Skin, Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+28.5 mg, +754%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,291 mg, +296%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Potato (Flesh & Skin, Baked) provides 48.5 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+23.6 mg, +95%).

IronPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+1.3 mg, +37%).

MagnesiumPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+229 mg, +253%).

PhosphorusPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+440 mg, +194%).

ZincPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+3.1 mg, +263%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Potato (Flesh & Skin, Baked)

0.10 g

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+4.6 g, +4726%).

Potato (Flesh & Skin, Baked) vs Pumpkin Seeds (Pepitas)

Potato (Flesh & Skin, Baked)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary