Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-79%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 559 kcal, 439 kcal less).

Higher Protein

+587%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 4.4 g in Quinoa (Cooked) (+25.8 g, +587%).

Higher Dietary Fiber

+114%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.8 g in Quinoa (Cooked) (+3.2 g, +114%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Quinoa (Cooked) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Quinoa (Cooked)

120 kcal6% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 120 kcal in Quinoa (Cooked) (+439 kcal, +366%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Quinoa (Cooked)

4.4 g9% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 4.4 g in Quinoa (Cooked) (+25.8 g, +587%).

CarbohydratesQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+10.6 g, +99%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Quinoa (Cooked)

2.8 g10% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.8 g in Quinoa (Cooked) (+3.2 g, +114%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Quinoa (Cooked)

1.9 g2% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 1.9 g in Quinoa (Cooked) (+47.1 g, +2455%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Quinoa (Cooked)

0.87 g2% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.87 g in Quinoa (Cooked) (+0.53 g, +61%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Quinoa (Cooked)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Similar

Pumpkin Seeds (Pepitas)

1.0 µg

Quinoa (Cooked)

1.0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Quinoa (Cooked)

0.63 mg4% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.63 mg in Quinoa (Cooked) (+1.6 mg, +246%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Quinoa (Cooked)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Quinoa (Cooked)

42 µg11% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 42 µg in Quinoa (Cooked) (+16 µg, +38%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Quinoa (Cooked)

0.11 mg9% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.11 mg in Quinoa (Cooked) (+0.17 mg, +155%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Quinoa (Cooked)

0.41 mg3% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.41 mg in Quinoa (Cooked) (+4.6 mg, +1110%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Quinoa (Cooked)

0.23 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.23 mg in Quinoa (Cooked) (+0.52 mg, +229%).

Vitamin B6Similar

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSimilar

Pumpkin Seeds (Pepitas)

7.0 mg

Quinoa (Cooked)

7.0 mg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of sodium (7.0 mg).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Quinoa (Cooked)

172 mg4% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 172 mg in Quinoa (Cooked) (+637 mg, +370%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Quinoa (Cooked)

17.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 17.0 mg in Quinoa (Cooked) (+29.0 mg, +171%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Quinoa (Cooked)

1.5 mg8% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 1.5 mg in Quinoa (Cooked) (+7.3 mg, +492%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Quinoa (Cooked)

64.0 mg15% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 64.0 mg in Quinoa (Cooked) (+528 mg, +825%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Quinoa (Cooked)

152 mg12% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 152 mg in Quinoa (Cooked) (+1,081 mg, +711%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Quinoa (Cooked)

1.1 mg10% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 1.1 mg in Quinoa (Cooked) (+6.7 mg, +617%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Quinoa (Cooked)

0.23 g1% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.23 g in Quinoa (Cooked) (+8.4 g, +3665%).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+166 kcal, +297%).

ProteinQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+5.1 g, +169%).

CarbohydratesQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

1.1 g

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+38.3 g, +3579%).

Dietary FiberQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+4.6 g, +763%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Quinoa (Cooked)

3.6 g5% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 3.6 g in Quinoa (Cooked) (+1.4 g, +38%).

Total SugarsQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 g

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.5 g, +1050%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Quinoa (Cooked)

0 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) provides 1.9 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+1.8 µg, +1750%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.95 mg, +435%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+72 µg, +1240%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +1230%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +53%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.35 mg, +462%).

Vitamin B6Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +1491%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+12.3 mg, +1750%).

PotassiumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+237 mg, +293%).

CalciumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+26.9 mg, +584%).

IronQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +213%).

MagnesiumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+59.2 mg, +100%).

PhosphorusQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+158 mg, +128%).

ZincQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +158%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Quinoa (Cooked)

0.43 g2% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.43 g in Quinoa (Cooked) (+0.44 g, +104%).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Quinoa (Cooked)

3.7 g7% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.7 g in Quinoa (Cooked) (+1.8 g, +49%).

CarbohydratesQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+15.8 g, +817%).

Dietary FiberQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) provides 2.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.2 g, +115%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Quinoa (Cooked)

1.6 g2% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.6 g in Quinoa (Cooked) (+7.2 g, +454%).

Total SugarsQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.47 g, +187%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Quinoa (Cooked)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) provides 0.8 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+0.6 µg, +361%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +33%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+24 µg, +234%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Quinoa (Cooked)

0.34 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.34 mg in Quinoa (Cooked) (+0.56 mg, +163%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Quinoa (Cooked)

0.19 mg4% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.14 mg).

Vitamin B6Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Quinoa (Cooked)

0.10 mg6% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+4.6 mg, +361%).

PotassiumSimilar

Pumpkin Seeds (Pepitas)

146 mg3% DV

Quinoa (Cooked)

143 mg3% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of potassium (146 mg).

CalciumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+5.8 mg, +70%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Quinoa (Cooked)

1.2 mg7% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.2 mg in Quinoa (Cooked) (+0.35 mg, +28%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Quinoa (Cooked)

53.1 mg13% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 53.1 mg in Quinoa (Cooked) (+53.4 mg, +101%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Quinoa (Cooked)

126 mg10% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 126 mg in Quinoa (Cooked) (+95.8 mg, +76%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Quinoa (Cooked)

0.90 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.90 mg in Quinoa (Cooked) (+0.50 mg, +55%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Quinoa (Cooked)

0.19 g1% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.19 g in Quinoa (Cooked) (+1.4 g, +717%).

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Quinoa (Cooked)

11.0 g22% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 11.0 g in Quinoa (Cooked) (+5.3 g, +48%).

CarbohydratesQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+47.5 g, +821%).

Dietary FiberQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) provides 7.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+3.8 g, +116%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Quinoa (Cooked)

4.8 g6% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.8 g in Quinoa (Cooked) (+21.7 g, +452%).

Total SugarsQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 2.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+1.4 g, +188%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Quinoa (Cooked)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) provides 2.5 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +363%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +34%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+74 µg, +235%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +81%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +233%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Quinoa (Cooked)

1.0 mg6% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.0 mg in Quinoa (Cooked) (+1.7 mg, +161%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Quinoa (Cooked)

0.57 mg11% DV

Quinoa (Cooked) provides 0.57 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +41%).

Vitamin B6Quinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +298%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+13.7 mg, +363%).

PotassiumSimilar

Pumpkin Seeds (Pepitas)

437 mg9% DV

Quinoa (Cooked)

430 mg9% DV

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of potassium (437 mg).

CalciumQuinoa (Cooked) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+17.7 mg, +71%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Quinoa (Cooked)

3.7 mg21% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 3.7 mg in Quinoa (Cooked) (+1.0 mg, +28%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Quinoa (Cooked)

160 mg38% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 160 mg in Quinoa (Cooked) (+160 mg, +100%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Quinoa (Cooked)

380 mg30% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 380 mg in Quinoa (Cooked) (+286 mg, +75%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Quinoa (Cooked)

2.7 mg25% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.7 mg in Quinoa (Cooked) (+1.5 mg, +55%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Quinoa (Cooked)

0.58 g3% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.58 g in Quinoa (Cooked) (+4.1 g, +713%).

Pumpkin Seeds (Pepitas) vs Quinoa (Cooked)

Pumpkin Seeds (Pepitas)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary